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Question
Posted by: Lyn | 2011-06-23

RE: Question 110

Hi there

Thanks for the reply. What would be the ideal weight? Is there certain types of weight exercises I should avoid?

Regards

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Our expert says:
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Hi Lyn

You have to start with what you can manage, and it’s usually a bit of a compromise early on because if you go too light, then you’ll soon “outgrow” them, because initial improvements are often quite rapid. So you have to start with a little more than you might want to, but not so heavy that you can’t adapt and end up unable to train consistently. It’s also tricky because for different exercises, you might have different initial ability – for example, you might need lighter weights for shoulder exercises than for bicep curls. So the best is to find a weight that you can lift maybe 10 times before “failure” (or fatigue), and then start with one set of 10 repetitions. As you improve, add sets (2 sets of 10 first), and then reps (2 sets of 15) until you get to 3 sets of 15 reps. Then it’s time to upgrade and increase the weight.

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

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Our users say:
Posted by: fitnessdoc | 2011-06-30

Hi Lyn

You have to start with what you can manage, and it’s usually a bit of a compromise early on because if you go too light, then you’ll soon “outgrow” them, because initial improvements are often quite rapid. So you have to start with a little more than you might want to, but not so heavy that you can’t adapt and end up unable to train consistently. It’s also tricky because for different exercises, you might have different initial ability – for example, you might need lighter weights for shoulder exercises than for bicep curls. So the best is to find a weight that you can lift maybe 10 times before “failure” (or fatigue), and then start with one set of 10 repetitions. As you improve, add sets (2 sets of 10 first), and then reps (2 sets of 15) until you get to 3 sets of 15 reps. Then it’s time to upgrade and increase the weight.

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