Because when it comes to lifting, more isn’t always betterespecially if you’re new.
Put yoursoon-to-be calloused handstogether for yourself…and the other newbie strength trainees everywhere!
And good news: to reap these benefits, you probably need to train less often than you think.
Photo: Augustas Cetkauskas / EyeEm/Getty Images
But that actually isn’t true.
Basically, it’s a measure of how much (weight) you’re lifting in total.
(More here:Common Weight Lifting Questions for Beginners)
1.
Determine your fitness level and training age.
Nope, not like youractualage.
Or how old your body feels.
“Your training age refers to the cumulative amount of time you’ve been training,” says Daly.
The younger your training age, the less volume you should start with.
Your body isn’t ready yet.
Figure out your goals.
“The lower the rep range, the heavier the weight should be.”
(See more:When to Use Light Weight vs. Start light, then get heavier.
If you’re new lifting weights, your goal is to move wellnot heavy.
Once it’s time to increase weight, Chisholm recommends following what’s known as theTwo Rep Rule.
Let’s say that during week one, you could deadlift 65 pounds for 5 sets of 5 reps.
The jump is too big."
This is much more reasonable.
Listen to your body.
The same goes for the number of days per week your program has you exercising.
If these symptoms persist, you may have overtraining syndrome and should call up a health or fitness expert.
Adjust your training as your stress levels and sleep quality change.
That’s because they both impact the body’s ability to recover from exercise.
(See More:Why It’s Better to Sleep In Than Work Out).
If you’re really serious, maybe do some math.
Any strength workout you’re doing to going to score youall the awesome benefits of lifting weights.)
Cool… so what does that value mean??
And if you get a value lower than .8, it means your body can probably handle going heavier.
Now go ahead and put out your phone calculator.
The barbell is calling.
