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How much weight should I use for ST



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LBEMIS1308
SparkPoints: (3,546)
Fitness Minutes: (1,462)
Posts: 5
5/10/12 10:56 A

That all sounds like very good advice. I know that me personally, if I don't start smaller I will have a tendency to overdue it and that will effectively sabotage my efforts.



MOTIVATED@LAST
Posts: 13,949
5/10/12 10:32 A

Broadly I agree with the 8-12 range mentioned above.

But when starting out, it is probably better to aim at a slightly lighter weight and the 12-15 range, on a couple of grounds.

* it is better to find what is a challenging weight for you by lifting light, and then increasing it slightly next time, than it is to risk using a weight too heavy for you.
* for reasons of both safety and effectiveness, it is important to use good form for each exercise. And it is easier to learn good form by starting with a lighter weight, than a heavier one.

Over time, you will almost certainly want to go heavier, but where you are starting sounds pretty good for right now.

M@L



JENMC14
Posts: 2,707
5/10/12 8:08 A

Perosnally (and I want to build muscle, so your mileage may vary), I like to up the weight (generally, not on the program I'm doing now) if I can do 10 reps without failing. Right now I'm doing a progressive program that starts with 8 reps in week one, then adds a rep each week until you're doing 12, then you move up.



SPARK_COACH_JEN
Posts: 55,201
5/10/12 6:58 A

I agree with Zorbs. The last rep in the set (whether you're doing 12 or 15) should be the last on you can do in proper form. That tells you you're using a weight that's challenging but not too heavy.

Coach Jen



ZORBS13
SparkPoints: (94,470)
Fitness Minutes: (95,884)
Posts: 12,916
5/10/12 5:45 A

yes to your final question.



KAESEA78
SparkPoints: (3,895)
Fitness Minutes: (3,075)
Posts: 182
5/10/12 1:13 A

I went to the gym and did my first ST work out today. Yea me. I just want to know how to tell if I am lifting enough weight to be effective. I am using the Nautilus machines. Should I use enough weigh that I can barely do another rep after about 12-15 reps?



 
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