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How much weight should I use?
Choose a weight that you can lift 8 to 12 times with good form. In other words, you should be able to reach 8 repetitions, but the 12th one should be somewhat difficult, accompanied by a "burn" and fatigue in the target muscles.
When you're able to perform 2 sets of 12 repetitions with minimal fatigue, you can increase the weight resistance by 5 to 10 percent. You may have to reduce the repetitions to 8 and gradually work back up to 12 repetitions per set. For specific guidance, ask a trainer at your gym for assistance. |
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