How do you know if you are lifting the correct weight?If you are able to complete your rep sets with a little struggle but without losing form or experiencing extreme pain, then you are using the correct weight. You need to feel like you are pushing yourself enough that you will see results, but not so much that you are putting your body at risk of injury. If you start to lose form, or if you can't complete the rep sets, then you need to pick a lighter weight. Don't be afraid to get a lighter weight; it's not important how heavy you lift compared to others. What is important is that you lift the correct weight FOR YOU. You will need to perform this test for each of the exercises you do as you will be able to lift a different weight for squats than you would for a chest press. It will take a little time, but once you know what weight suits you, you'll be ready to go each time you hit the gym. [caption id="attachment_48979" align="alignnone" width="455"] Image credit: http://www.leanitup.com/[/caption] If maths isn't your strong point, a quick calculation to find out 60% of the one rep maximum weight is: Maximum one rep weight X 60 / 100 e.g. If your maximum one rep weight was 15 pounds: 15 X 60 / 100 = 9 For more articles like this, please follow my blog. Picture credit for featured image: http://www.evolvehealth.nl/ Sources: http://www.womenshealthmag.com/fitness/how-much-weight-should-i-lift http://www.nerdfitness.com/blog/2014/02/06/strength-training-101-how-much-weight-should-i-be-lifting/
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