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LBEMIS1308 SparkPoints: (3,556)
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: 14,576
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.


The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
JENMC14 Posts: 2,709
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.

I am 5'4".
Starting Weight (4.6.11) 164.6
First Goal 130 - Reached September 2011
Currently maintaining under 120 and working on changing my mental image of myself!
SPARK_COACH_JEN Posts: 58,102
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

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
ZORBS13 SparkPoints: (117,977)
Fitness Minutes: (114,574)
Posts: 13,596
5/10/12 5:45 A

yes to your final question.

"Sometimes the moments that challenge us the most, define us." - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
50K ultramarathon finisher, 10x marathon finisher (3:59:26 PR)/20x half marathon finisher (1:51:10 PR)
Mom (b. March 12, 2010)
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?

294- Jan 2012, before SP
278- 4/23/12 started SP
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