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.
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!
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.
"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."
Fitness Minutes: (114,574)
5/10/12 5:45 A
yes to your final question.
"Sometimes the moments that challenge us the most, define us." - Deena Kastor
Fitness Minutes: (3,075)
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 268-6/6/12 258-10/4/12 248 238 228 218 208 198 188 178 175
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