If you get in your car and have a GPS, it's only good if you know your destination.

The same could be said when you walk into a gym. Knowing what your end goal is affects how you set up your training, especially if you're using weights.

End goals
Before you start throwing on the weights, ask yourself these questions: 

  • Do you want to become stronger?
  • Do you want to build muscles to enhance your physique?
  • Do you want to increase your endurance?

The plan for each of these goals is different, but first, you should find out if the time is right to add more weight.

Timing is everything
Before increasing weight, analyze your form to ensure it's correct. Next, gauge the tempo of your repetitions.

For example, if you're doing squats with weights and your reps are fast, the easiest way to challenge your body is to slow the tempo. Try taking four seconds to go down into the squat and two seconds to come up.

If you can feel the difference, it may not be the time to add more weight. Don't let your ego get in the way!

Once you can do a full set at a slower tempo and you don’t feel really challenged, then it's time to add some weight.

Repetitions and recovery
The key to each plan, no matter the end goal, is doing the right number of repetitions.

Recovery is also essential because that's when your body benefits from your workouts, not while you're lifting. You may get tired of hearing it, but good sleep and nutrition and managing your stress level is crucial.

Now let's look at the plans for each end goal, which all begin to produce results in four to six weeks.

Improving strength

Becoming stronger doesn't mean building bulky muscles.

Neurologically, you want your muscle fibres to work together more and be really efficient so you can activate a lot of them while doing activities that require strength. That could be everyday chores such as carrying groceries or competing in a power-lifting event.

This is achieved with heavier weight and lower reps so your muscles are forced to adapt to that weight, but you're not going to be able to do it for a lot of reps. The rep range is up to eight.

Using the squat example, do one set with a weight that makes that eighth rep feel really difficult. Finish with another two sets.

Each week, add five per cent more weight so the eighth rep is challenging and your body doesn't adapt.

If you're sore the next day, that's to be expected. If the day after that you feel you can do it again, you're probably recovering properly. If it takes four or five days for you to be ready, you likely worked too hard.

Building muscle

For this end goal, your reps would be a little bit higher than the strength range because you're aiming for more total volume through those reps.

A typical muscle-building range is eight to 12 reps with a bit lighter weight. Again, you want your last rep to feel difficult.

If you’re targeting a specific muscle group, work it at least twice a week to give your body enough volume to grow it.

When your 12th rep feels pretty easy, add five per cent more weight each week.

Keep a slow tempo because your muscle needs to be under tension for a certain period of time in order to grow.

Boosting endurance

Some people enjoy competing in marathons, weekend warrior events or cross-country ski races. To succeed in those activities, you want your muscles developed for endurance.

The key to this is repetitions more than weight. You want a higher range of reps, between 12 and 15, so your muscles can work longer.

Start off doing 12 reps at a weight that’s challenging and then increase it by a rep or two each week. Once you hit that 15-rep mark, begin adding five per cent of the weight.

Rotate among the three
People often hit a plateau after doing the same program. Maybe they can’t lift heavier or they’re not satisfied with the results.

Once you reach that six-week mark, regardless of what you're doing, your body could benefit from a change.

Ideally, everyone should be training for all three of these goals at different times to become more well-rounded. Start with the endurance program, move to muscle building and then train for strength.

The rewards you’ll reap are endless—increased bone density, quicker recovery from an injury, more energy, toned muscles that help burn fat, better endurance and added strength to do daily activities.

Be open to trying new things, especially if you’re not seeing results.