How much weight should beginners use for strength training?

How much weight should beginners use for strength training?

Start light if you are new to strength training.

Start with a weight you can lift 15-20 times (repetitions).

This amount of weight will be approximately 60% of the weight you can lift only one time performing the same exercise.

Starting with a lighter weight will help:

  • you learn and maintain proper form during the exercise.
  • your muscles and connective tissue to adapt to the exercise and weight.
  • reduce your risk of injury.

From there, progress to a weight that is challenging and becomes tough to lift after 8-12 repetitions.

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