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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We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it just takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders. Delays caused due to custom withholds are not included in these estimated delivery times.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
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