{"id":7338,"date":"2010-09-14T11:28:18","date_gmt":"2010-09-14T17:28:18","guid":{"rendered":"http:\/\/www.withamymac.com\/news\/?p=7338"},"modified":"2011-02-10T12:51:23","modified_gmt":"2011-02-10T18:51:23","slug":"weight-lifting-basics","status":"publish","type":"post","link":"https:\/\/www.withamymac.com\/news\/2010\/09\/14\/weight-lifting-basics\/","title":{"rendered":"Weight Lifting Basics"},"content":{"rendered":"

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\u2026 only 47 days until the book release!<\/h2>\n

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WEIGHT TRAINING FOR BEGINNERS<\/h1>\n

\"\"<\/a>Lifting weights can be really complicated and intimidating. This is especially true when it comes time to increase the intensity. \u00a0Do you add more reps, more weight, if so, how much? Are you increasing the weights you\u2019re lifting correctly? \u00a0There are too many questions so if you want to keep it simple, try to follow these simple guidelines:<\/p>\n

When you first begin lifting, select a weight that starts to make you struggle around rep 8; begin by doing 3 sets of 10 reps.
\nWhen that becomes comfortable, increase to 3 sets of 12 reps.
\nWhen that becomes easy, move up to 3 sets of 15 reps.
\nOnce you become accustomed to that, it\u2019ll be time to move up to the next weight size and go back to doing 3 sets of 10 reps and begin working your way up through the increments again.<\/p>\n

Increasing your weights according to these steps will help keep your muscles challenged and simultaneously increase your overall strength and endurance.<\/p>\n

Fit Links:<\/strong><\/p>\n