A trainer explains the concept of progressive overload.
and an ACE-certified personal trainer and fitness nutrition specialist, told POPSUGAR."You can do this by either increasing your reps, the amount of weight you're lifting, or both."
Ultimately, you want to work up to doing at least a couple sets at a weight that's 70 to 80 percent of your one-rep max, or the most weight you can lift in a single repetition. But in order to avoid injury, Jon suggestsA Trainer Explains How to Structure Your Cardio and Strength Workouts to Start Losing Weight
For example, if you've never lifted before, you should start by simply lifting the weight of the bar for a given exercise, he explained. Complete eight to 10 reps with the bar by itself, and then add a small amount of weight and do the same number of reps."To find a good weight for yourself, repeat this process of adding 10 to 20 pounds more weight on the bar until you find that you're having difficulty completing the final few reps within the eight to 10 rep range," Jon said.
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