When beginning a weight training regimen, many people are unsure how to decide the amount of weight they should be using for maximum gain. While having a professional trainer evaluate your current conditioning and goals is crucial to avoid injury, here is a simple technique to get a general idea.
Choosing the right weight for your specific workout goals is essential.The 10 Rep Rule: Find a weight that you can lift for 10 repetitions, while maintaining good form, before you are unable to continue. If you are unable to lift the weight ten times or you lose good form, then the weight is too heavy. If you can lift it more than ten times without getting tired, then it is too light to give you good results.
Remember that the amount of weight you use and the number of reps you perform depends on your individual training goals. More reps with a lighter weight increases muscle tone and endurance. Training to build muscle mass requires a heavier weight with fewer repetitions but carries with it a higher risk of injury.
Keep in mind that this is a just a general guideline and your individual body, physical condition, and goals may require a different technique for determining the proper weight. Confer with your personal trainer to put together a workout plan that is ideal for you.