Exercise Q&A

Q. I've been working out with a personal trainer at my gym for three months with good results, but my trainer talks way too much and offers lavish praise when it's not warranted. I'd like to switch trainers but don't want to change gyms or workout times. What explanation can I give my trainer? The situation is awkward because I'll continue to run into him.


A. "Just be diplomatic," says Boulder, Colo., certified personal trainer Brett A. Pruitt, a spokesman for the American Council on Exercise. Tell the trainer that you've enjoyed the results of his program but would like to try someone new. "You're the one paying for the service," Pruitt says. "If you're not getting what you want out of it, you have the right to go elsewhere. You don't need to justify your decision. Most trainers will take it in stride." However, before you hire another trainer, Pruitt suggests, interview a few possibilities. "Size them up to see if they're a good personality match. Some trainers are more the 'chatty Cathy' type, whereas others are the drill-sergeant type."

Q. I want my muscles to look defined and toned, not bulky. Should I lift lighter weights for more repetitions or lift heavier weights for fewer reps? I keep reading conflicting opinions. I've been training using weights that are very difficult to lift at the end of a 15-repetition set. Is this about right?

A. First, realize that muscle definition depends largely on your body composition. "You can have very toned and firm muscles, but if there's a lot of fat on top of them, you won't see it," says Los Angeles fitness trainer Ken Alan. How much fat you carry depends, of course, on your genetics and your eating habits, as well as your exercise program. As for your strength routine, right now you're at the upper end of the repetition range generally recommended. It's great that you're pushing to "failure" - that point at which the last repetition is so difficult that you can't do one more. "Most people just stop at 15 whether they're tired or not, so they're cheating themselves out of the benefit of the set," Alan says. There's no magic formula for best results, but to gain more strength and muscle tone, try increasing your weight a bit and dropping to the eight- to 12-rep range for a few weeks. Then boost the weight even more and drop to six to eight reps. After a few weeks, change the exercises. Use moderate weight, do eight to 12 reps and focus on technique. After a week, increase the weight to challenge your muscles more. "For many people, changing their program seems to offer the best results," Alan says. Meanwhile, don't worry about getting bulky, even if your muscles get slightly bigger at first. "It's hard enough for men to put on bulk," Alan says. "For women to have significant girth changes, you'd have to train like a professional bodybuilder.