{"id":5709,"date":"2022-08-09T05:29:00","date_gmt":"2022-08-09T05:29:00","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=5709"},"modified":"2022-08-09T18:26:42","modified_gmt":"2022-08-09T18:26:42","slug":"strength-training-101-how-much-weight-should-i-be-lifting","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/strength-training-101-how-much-weight-should-i-be-lifting\/","title":{"rendered":"Strength Training 101: How much weight should I be lifting?"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3733460\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-strongman.jpg\" alt=\"Do you think he supplements with creatine?\" width=\"753\" height=\"328\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-strongman.jpg 753w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-strongman-300x131-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-strongman-713x311-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-strongman-600x261-1.jpg 600w\" sizes=\"(max-width: 753px) 100vw, 753px\" \/><\/p>\n<p><em><b>\u201cDo you even lift?\u201d<\/b><\/em><\/p>\n<p>After today\u2019s guide, not only will you be able to say \u201cYUP,\u201d but you\u2019ll also know exactly how MUCH you <em>should<\/em> be lifting!<\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ll help you get big and strong so you can fight back against your older brother when he tackles you in the hallway.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3564904\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Reasons-to-grow-strong.gif\" alt=\"Get strong so you don&#039;t end up a victim.\" width=\"300\" height=\"240\" \/><\/p>\n<p><strong>As part of our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength 101 series<\/a>, we\u2019re going to tell you exactly what you need to know about lifting weights and strength training:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#lift_your_own_bodyweight_first\"><span style=\"font-weight: 400;\">Step #1: Why you should lift your own bodyweight first.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#lift_the_bar\"><span style=\"font-weight: 400;\">Step #2: How to start lifting with barbell training.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#how_much_does_a_barbell_weigh\"><span style=\"font-weight: 400;\">How much does a barbell weigh?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#add_weight_to_barbell\"><span style=\"font-weight: 400;\">Step #3: Adding weight to a barbell.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#adding_more_weight\"><span style=\"font-weight: 400;\">Step #4: When should you add even more weight?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#how_do_i_calculate_1_rep_max\"><span style=\"font-weight: 400;\">Step #5: How to determine your 1 rep max?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#what_should_i_be_lifting\"><span style=\"font-weight: 400;\">Step #6: How much should YOU be lifting?<\/span><\/a><\/li>\n<li><a href=\"#do_you_even_lift\">Do you even lift?<\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you find yourself with a billion other strength training questions as you <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">build your own workout<\/a>, or you\u2019re overwhelmed at all of this and not sure how to get stronger\u2026you\u2019re in good company!<\/span><\/p>\n<p><strong>It can be scary enough to keep MOST people from starting, which is actually why we created our\u00a0<a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">Coaching Program<\/a>. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Your NF Coach will do an initial assessment to calculate exactly how much weight you should start lifting. They\u2019ll then design a program that they\u2019ll adjust regularly based on your progress and schedule. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, with our app, your coach can do regular video form checks to make sure you safely make consistent progress.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLet&#8217;s get you STRONG as hell. Learn more about our Online Coaching Program!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong>With that out of the way, let\u2019s jump into the nitty-gritty of &#8220;<span style=\"text-decoration: underline;\"><em>How much weight should I lift?<\/em><\/span>&#8220;<\/strong><\/p>\n<p dir=\"ltr\"><span id=\"more-21475\"><\/span><\/p>\n<h2><a name=\"lift_your_own_bodyweight_first\"><\/a>Step #1: Why You Should Lift Your Own Bodyweight First<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3564862\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-body-weight-lifting-713x344-1.jpg\" alt=\"This LEGO lifts his own bodyweight no problem.\" width=\"713\" height=\"344\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-body-weight-lifting-713x344-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-body-weight-lifting-300x145-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-body-weight-lifting-768x371-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-body-weight-lifting-600x290-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-body-weight-lifting.jpg 2031w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p dir=\"ltr\"><strong>Stop!<\/strong>\u00a0(Wait a minute&#8230;)<\/p>\n<p dir=\"ltr\">Before trying to figure out how much weight you can lift, let&#8217;s make sure you know how to do the movement, as flawlessly as possible, without any weight at all.<\/p>\n<p dir=\"ltr\"><em><strong>Why?<\/strong><\/em><\/p>\n<p dir=\"ltr\">Because if you can\u2019t do a movement correctly without weight, how can you expect to do it right WITH weight?<\/p>\n<p dir=\"ltr\">Think about it &#8211; if you can\u2019t walk up a flight of stairs normally, would you expect to be able to walk up the flight of stairs carrying a sack of hammers?<\/p>\n<p dir=\"ltr\">No &#8211; you would only hurt yourself.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/p>\n<p dir=\"ltr\"><em>Also, what are you even doing with a sack of hammers?<\/em><\/p>\n<p dir=\"ltr\"><strong><span style=\"text-decoration: underline;\">STEP ONE<\/span>: learn each movement without any bars, dumbbells, or added weight.<\/strong><\/p>\n<p dir=\"ltr\">Which might make you say:<\/p>\n<p dir=\"ltr\" style=\"padding-left: 30px;\"><em>&#8220;<\/em><em>Staci, how on earth do I <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">do a deadlift<\/a> or an <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">overhead press<\/a> without any weight? And I know I can do a bodyweight squat, but isn\u2019t it completely different doing a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">barbell back squat<\/a>?&#8221;<\/em><\/p>\n<p dir=\"ltr\"><strong>Easy &#8211; grab either a broomstick (be careful for splinters!), mop handle, or PVC pipe (I use a 1.25\u201d PVC cut in half) and pretend it\u2019s a barbell.<\/strong><\/p>\n<p dir=\"ltr\">If you\u2019re trying to mimic a dumbbell movement, either grab a short dowel, PVC, or just hold your hands in a fist as if you were holding on to something.<\/p>\n<p dir=\"ltr\">While it\u2019s not the exact same as holding actual weight, it will allow you to practice getting into the correct positions.<\/p>\n<p dir=\"ltr\"><strong>Practice the movements in your own home without other people around you (so you\u2019ll be less nervous). <\/strong><\/p>\n<p dir=\"ltr\">Also, you can videotape yourself pretty easily. I&#8217;ve use my computer\u2019s webcam, or my phone camera and <a title=\"Camera Tripod\" href=\"http:\/\/www.amazon.com\/gp\/product\/B009GHYMB6\/ref=as_li_ss_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B009GHYMB6&amp;linkCode=as2&amp;tag=nerdfitn-20\" target=\"_blank\" rel=\"noopener noreferrer\">a little tripod<\/a>, then completed the movement with a broomstick.<\/p>\n<p dir=\"ltr\"><strong>Now, I can deadlift 455 pounds and I&#8217;m a Senior Coach for our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Program<\/a>:<\/strong><\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter wp-image-3600963 \" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-deadlifting-455.gif\" alt=\"Staci showing you how to deadlift 455 pouds.\" width=\"446\" height=\"446\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tWant me to teach you how to deadlift? Learn more about our Online Coaching Program:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p dir=\"ltr\"><strong>If you want a beginner strength training workout to follow:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">Go from zero to barbell with our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 Beginner Gym Workouts<\/a>.<\/li>\n<li dir=\"ltr\">Pick one of our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Strength Workouts<\/a>.<\/li>\n<li dir=\"ltr\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">Build your own workout<\/a>!<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>If you are interested in nerding out about proper form for each barbell movement, start here:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to do a proper barbell squat.<\/a><\/li>\n<li dir=\"ltr\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to do a proper deadlift.<\/a><\/li>\n<li dir=\"ltr\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to do a proper overhead press.<\/a><\/li>\n<li dir=\"ltr\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to do a proper bench press.<\/a><\/li>\n<\/ul>\n<p dir=\"ltr\">We also HIGHLY recommend you pick up <a title=\"Starting Strength\" href=\"https:\/\/amzn.to\/2XbirIs\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Starting Strength<\/em><\/a>, widely considered to be the Bible of barbell training.<\/p>\n<p dir=\"ltr\"><strong>Once you feel good about your form, you can see if you can &#8220;pass the bar.&#8221;<\/strong><\/p>\n<p dir=\"ltr\"><em>(Guaranteed to be the nicest lawyer joke you&#8217;ll ever read on Nerd Fitness, by the way).<\/em><\/p>\n<p dir=\"ltr\">Now, if want a full <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Bodyweight Workout Program<\/a> that you can follow along with at home that will help get you prepped to start strength training?<\/p>\n<p dir=\"ltr\"><strong>You can download the worksheet to follow along here when you sign up in the box below:<\/strong><\/p>\n<p dir=\"ltr\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta bodyweight shortcode-form-15 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home, no equipment required<\/li>\n<li>Avoid the common mistakes everybody makes when doing bodyweight exercises<\/li>\n<li>Learn how to finally get your first pull-up<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"21475\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"138.91.185.70\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-08-09 16:54:52\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"lift_the_bar\"><\/a>Step #2: How to Start Barbell Training with Lifting the Bar<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3842191\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge.png\" alt=\"Coach Staci doing a barbell lunge, an advanced lunge variation.\" width=\"952\" height=\"390\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge.png 952w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge-300x123-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge-713x292-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge-768x315-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge-610x250-1.png 610w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/staci-barbell-lunge-600x246-1.png 600w\" sizes=\"(max-width: 952px) 100vw, 952px\" \/><\/p>\n<p dir=\"ltr\"><strong>Once you\u2019re comfortable with each movement with a broomstick or PVC, then you can move to the bar.<\/strong><\/p>\n<p dir=\"ltr\">Your <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">first gym workout<\/a> shouldn\u2019t go any heavier than \u201cjust\u201d the bar, which means the bar without any added weight.<\/p>\n<p><a name=\"how_much_does_a_barbell_weigh\"><\/a><\/p>\n<p dir=\"ltr\"><em><b>How much does a barbell weigh?<\/b><\/em><\/p>\n<ul>\n<li dir=\"ltr\">A standard barbell weighs 45 lbs (20.4 kg).<\/li>\n<li dir=\"ltr\"><span style=\"font-weight: 400;\">A &#8220;women\u2019s barbell&#8221; weighs 35 lbs (15.8 kg).<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>Now, don\u2019t be discouraged if this seems really heavy &#8211; especially on upper body movements.<\/strong><\/p>\n<p dir=\"ltr\">When I started out, I could not <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">bench press<\/a> or <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">overhead press<\/a> an empty barbell.<\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter wp-image-3651574\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/overhead-press.gif\" alt=\"Here Staci is pressing just the bar, a could practice for warming up.\" width=\"480\" height=\"270\" \/><\/p>\n<p dir=\"ltr\"><strong>If the bar seems too heavy to start:<\/strong><\/p>\n<ol>\n<li>See if the gym has a lighter barbell &#8211; some have a \u201cwomen\u2019s bar\u201d or a \u201ctraining bar\u201d that usually weighs 30-35 lbs and 15 lbs, respectively. These are usually shorter, but that\u2019s okay!<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Start out with dumbbells<\/a> &#8211; while the movement is not the exact same, it allows you to build up the strength:<img loading=\"lazy\" class=\"aligncenter wp-image-3651611\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dumbbell-overhead-press-1.gif\" data-fslightbox=\"gallery1\"><br \/>\nThis will help you handle a barbell down the road.<\/li>\n<li>Focus on bodyweight training (<a title=\"Push uP\" href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-ups<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">pull-ups<\/a>, lunges, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">squats<\/a>) until you build the strength to handle the bar.<\/li>\n<\/ol>\n<p dir=\"ltr\"><strong>Now, on opposite ends of the spectrum, if the bar seems really light, I would STILL encourage you to complete your first workout with just the bar.<\/strong><\/p>\n<p dir=\"ltr\"><em>Why?<\/em><\/p>\n<p dir=\"ltr\">According to Mike Rebold from Hiram College, when you start lifting the barbell or dumbbells for the first time you will notice muscle deficiencies (i.e., one side that is weaker than the other). It can often come down to motor units, or the nuerons that help muscle fibers.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/p>\n<p dir=\"ltr\"><strong>Rebold explains:<\/strong><\/p>\n<blockquote>\n<p dir=\"ltr\">When you first start strength training and lifting the barbell or dumbbells, your motor units don\u2019t fire as quickly and smaller motor units that don\u2019t generate a lot of force are recruited. As you continue working out and become more trained, your motor units fire more rapidly and your brain recruits larger motor units that can generate more force allowing you to lift heavier weights. This is why the <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\" target=\"_blank\" rel=\"noopener\">progressive overload<\/a> principle is important.<\/p>\n<\/blockquote>\n<p dir=\"ltr\">That means focus on getting each rep correct, and worry about adding weight next time.<\/p>\n<p dir=\"ltr\">Check your ego at the door!<\/p>\n<p dir=\"ltr\">I would rather see somebody in the gym lifting the bar with proper form than watch somebody with awful form lift 400 lbs.<\/p>\n<p dir=\"ltr\">That makes me&#8230;<\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter wp-image-3584282\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/NickOffermanCringe.gif\" alt=\"Nick Offerman Cringes when people try to lift too much weight with bad form\" width=\"372\" height=\"184\" \/><\/p>\n<p dir=\"ltr\"><em>Note: If you finish your first workout with the bar and still aren\u2019t comfortable with the movements, it\u2019s never a bad thing to do your next workout with just the bar again. <\/em><\/p>\n<p dir=\"ltr\">If you\u2019re not comfortable with the movement and you start adding weight, not only will you be more likely to injure yourself because your body isn\u2019t ready, but you\u2019ll be more likely to hurt yourself because you won\u2019t be confident under the bar.<\/p>\n<p dir=\"ltr\"><strong>Confidence is something that is very important as you start lifting heavier and heavier.<\/strong><\/p>\n<p dir=\"ltr\">Mike Rebold supports this idea:<\/p>\n<blockquote>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Self-esteem is confidence in one\u2019s own abilities. Research has shown that in order to improve one\u2019s self-esteem, or one\u2019s confidence to exercise and lift heavier weights, you must first incorporate and master simple exercises.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/span><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">This is why we also recommend starting with the barbell or light dumbbells. Because as you master these simple exercises, that will result in your self-esteem being improved and then you will have more confidence to try new exercises and to lift heavier weights.\u00a0<\/span><\/p>\n<p>Speaking of, if you&#8217;re planning on using dumbbells as your main lift (and not a barbell):<\/p>\n<p>Start with 5-10 lb dumbbells to get a feel for things.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3643334\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dumbbell-press.gif\" alt=\"If you don&#039;t have a spotter, the dumbbell press can be a great chest alternative.\" width=\"398\" height=\"224\" \/><\/p>\n<p><strong>Whether you&#8217;re starting with dumbbells or ready to move onto a barbell, it&#8217;s important to do it properly!<\/strong><\/p>\n<p>We check the form of EVERY online coaching client on their workouts so they have the confidence that they&#8217;re doing these moves correctly!<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tGet your form checked by an expert, and never worry if you\u2019re doing the movement right:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong>We&#8217;ve also created a specific sequence of workout routines you can follow along with for free in our guide\u00a0<span style=\"text-decoration: underline;\"><em>Strength Training 101: Everything You Need to Know<\/em><\/span>. <\/strong><\/p>\n<p>Grab yours free when you sign up in the box below:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"21475\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"138.91.185.70\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-08-09 16:54:52\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"add_weight_to_barbell\"><\/a>Step #3: How To Start Adding Weight to the Barbell<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3884218\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/weights-on-barbell.jpg\" alt=\"Man with weighted barbell at gym\" width=\"783\" height=\"448\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/weights-on-barbell.jpg 2497w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/weights-on-barbell-300x172-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/weights-on-barbell-713x408-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/weights-on-barbell-768x439-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/weights-on-barbell-1536x878-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/weights-on-barbell-2048x1171-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/weights-on-barbell-600x343-1.jpg 600w\" sizes=\"(max-width: 783px) 100vw, 783px\" \/><\/p>\n<p dir=\"ltr\"><strong>If you\u2019re looking to start on a beginner program, such as the workouts in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Strength Training Workouts<\/a> or our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 Beginner Gym Workouts<\/a>, you need to start light!<\/strong><\/p>\n<p dir=\"ltr\">A few common rep ranges for beginner programs are:<a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a><\/p>\n<ul>\n<li dir=\"ltr\">5 sets of 5 reps<\/li>\n<li dir=\"ltr\">3 sets of 8 reps<\/li>\n<li dir=\"ltr\">3 sets of 10 reps<\/li>\n<\/ul>\n<p>Let&#8217;s do an example: your program has you doing 3 sets of 8 on a particular lift.<\/p>\n<p><strong>1) After a proper <a href=\"https:\/\/www.nerdfitness.com\/blog\/2012\/01\/09\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">warm-up routine<\/a>, start with the empty bar again, and complete the prescribed number of reps (for this, it would be 8).<\/strong><\/p>\n<p dir=\"ltr\" style=\"padding-left: 30px;\"><em>\u201cBut I thought you said we could add weight this time?\u201d you might be thinking.<\/em><\/p>\n<p dir=\"ltr\"><span style=\"text-decoration: underline;\">You can &#8211; but no matter how heavy you are going, always start with just the bar to warm up for EACH exercise.<\/span><\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter wp-image-3643294\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/barbell-press.gif\" alt=\"As Staci shows here, keep your arms vertical (as much as you can).\" width=\"480\" height=\"270\" \/><\/p>\n<p dir=\"ltr\">If you watch the best lifters in your gym, you will notice they all warm up with \u201cjust the bar\u201d to start, often for multiple sets!<\/p>\n<p dir=\"ltr\">This helps get your body warm, primes your nervous systems and all of your muscles for that movement, and gets you ready to lift heavier weight.<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a><\/p>\n<p dir=\"ltr\">As a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">beginner to strength training<\/a>, this is especially important to ingrain proper technique.<\/p>\n<p dir=\"ltr\"><strong>2) Add a small amount of weight to the bar. <\/strong>Depending on how heavy the bar felt, start by adding:<\/p>\n<ul>\n<li dir=\"ltr\">2 \u2013 5 pounds for upper body exercises.<\/li>\n<li dir=\"ltr\">5 \u2013 10 pounds for lower body exercises.<\/li>\n<\/ul>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">When in doubt, add the lower amount.<a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a> You can always add more! <\/span>Do another set of 8-12 reps at this weight.<\/p>\n<p dir=\"ltr\"><em>(Note: If you&#8217;re doing dumbbell training, instead of adding weight to the bar, increase the weight of the dumbbell. Start with 5 lb. dumbbells, then 10 lb. dumbbells, for example)<\/em><\/p>\n<p dir=\"ltr\"><strong>3) If you were able to complete those reps both without losing form and without the speed of the bar slowing, add more weight to the bar. <\/strong><\/p>\n<p dir=\"ltr\">Base the amount of new weight off how it felt &#8211; if the last set felt really light, add 5\u2019s, if it felt heavy, add 2.5&#8217;s\u2019s.<\/p>\n<p dir=\"ltr\">Here&#8217;s a good guideline from NSCA :<a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a><\/p>\n<blockquote>\n<p dir=\"ltr\">If a person can do two or more reps than the goal in an exercise on two consecutive training sessions, then they should increase the load.<\/p>\n<\/blockquote>\n<p dir=\"ltr\"><strong>4) Continue to do this until your form starts to break down or the speed of the lift gets slower on any of your<\/strong> <strong>reps.<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a><\/p>\n<p dir=\"ltr\"><span style=\"font-size: 19px; line-height: 1.6316em;\">The weight you used right before your form started to break down is your starting weight on which you will base all future workouts!<\/span><\/p>\n<p dir=\"ltr\"><strong>5) If it is a lower number than you expect, that&#8217;s great actually!<\/strong><\/p>\n<p dir=\"ltr\">Don\u2019t try to be a hero your first workout, it is <span style=\"text-decoration: underline;\">better to start out too light than too heavy<\/span>.<a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a><\/p>\n<p dir=\"ltr\">Remember &#8211; we\u2019re trying to get solid, productive sets in, not find our max, so we want all of the reps to be fast and with as perfect form as our body allows.<\/p>\n<p dir=\"ltr\">Since you\u2019re testing out heavier weights for the first time, never be afraid to have a spotter, or to use pins to ensure your safety!<\/p>\n<p dir=\"ltr\"><strong>If you don&#8217;t want to figure ANY of this out on your own,<\/strong> and you just want somebody to tell you exactly how much to lift, how many sets, reps, etc., I hear you.<\/p>\n<p dir=\"ltr\">I&#8217;ve had a <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">lifting coach<\/a> for years and it&#8217;s the best investment I make each month!<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tNo more guesswork. Let us build a custom program for you to follow in our Online Coaching App! Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"adding_more_weight\"><\/a>Step #4: How Do I Know When to Add More Weight?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3679283\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/joni-lifting-scaled.jpg\" alt=\"Joni doing squats at Camp Nerd Fitness, a great time for all involved.\" width=\"854\" height=\"570\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/joni-lifting-scaled.jpg 5168w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/joni-lifting-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/joni-lifting-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/joni-lifting-713x476-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/joni-lifting-600x400-1.jpg 600w\" sizes=\"(max-width: 854px) 100vw, 854px\" \/><\/p>\n<p dir=\"ltr\"><strong>Once you&#8217;ve found your starting weight, you\u2019ll want to start using something called &#8220;progressive overload.&#8221;<\/strong><\/p>\n<p dir=\"ltr\">This sounds a lot fancier than it really is.<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"What is Progressive Overload? (+ How to Do It)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/4tEKCMxXg1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p dir=\"ltr\"><strong>As Coach Jim explains above, <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\" target=\"_blank\" rel=\"noopener\">progressive overload<\/a> means gradually increasing the stress put on your body during training.<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a><\/p>\n<p dir=\"ltr\">In other words, we need to increase something, regularly. Usually, this means the amount of weight we lift.<\/p>\n<p dir=\"ltr\">And for beginners, that can often happen after every workout.<\/p>\n<p dir=\"ltr\">During every workout, our muscles are torn and broken down. Then after every workout &#8211; for the next 24-48+ hours, our body repairs itself. If you\u2019re getting proper sleep<a class=\"fn-ref-mark\" href=\"#footnote-11\" id=\"refmark-11\"><sup>[11]<\/sup><\/a>\u00a0 and nutrition,<a class=\"fn-ref-mark\" href=\"#footnote-12\" id=\"refmark-12\"><sup>[12]<\/sup><\/a> it heals back stronger than it was before.<\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3884281\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/crushed-it.gif\" alt=\"the &quot;crushed it&quot; gif from Pitch Perfect\" width=\"400\" height=\"224\" \/><\/p>\n<p dir=\"ltr\"><strong>Conversely, if you do 5 sets of 5 squats at 100 lbs every single workout for months, are you getting stronger? <\/strong><\/p>\n<p dir=\"ltr\">Most likely not.<\/p>\n<p dir=\"ltr\">Your body is actually just getting more efficient at lifting 5&#215;5 at 100 lbs, burning fewer calories, and using less energy to make that movement happen.<\/p>\n<p dir=\"ltr\"><strong>So, how much weight do you add when you&#8217;re ready to increase your workouts?<\/strong><\/p>\n<p dir=\"ltr\">That depends on how difficult the set was last time.<\/p>\n<p dir=\"ltr\">This is where <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-track-progress\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\">great note-taking comes in<\/span><\/a>\u00a0(I&#8217;m a huge fan of a simple notebook, or Evernote\u00a0docs on my phone).<\/p>\n<p dir=\"ltr\"><strong>Be sure to document each workout with:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">How much you lifted.<\/li>\n<li dir=\"ltr\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">How many sets and reps.<\/a><\/li>\n<li dir=\"ltr\">How your lifts went.<\/li>\n<li dir=\"ltr\">How you felt during the workout.<\/li>\n<\/ul>\n<p><em>Did you go to failure on your last set?<\/em><\/p>\n<p><em>Did your form break down on any of the reps?<\/em><\/p>\n<p><strong>You&#8217;ll end up in one of two positions:<\/strong><\/p>\n<p dir=\"ltr\"><strong><span style=\"text-decoration: underline;\">PATH A<\/span>: You failed to complete any of your reps or your form started to break down.\u00a0<\/strong>Do the same weight again next workout, and focus on boosting your form and technique of each rep.<\/p>\n<p dir=\"ltr\">Remember, if you are doing the same workout as last time, but each rep is more solid and with better form than before, you\u2019re still doing better than you were the last workout.<\/p>\n<p dir=\"ltr\"><strong>In other words, you&#8217;re still leveling up.<\/strong><\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter wp-image-3584487\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Final-Fantasy-Victory.gif\" alt=\"These characters know how much to lift, so they can get strong and defeat their enermies.\" width=\"380\" height=\"292\" \/><\/p>\n<p dir=\"ltr\">You don\u2019t necessarily have to go up in weight every workout to see gains.<\/p>\n<p dir=\"ltr\">You could also focus on:<\/p>\n<ul>\n<li dir=\"ltr\">Less rest between sets.<\/li>\n<li dir=\"ltr\">More control and better form.<\/li>\n<li dir=\"ltr\">More repetitions.<\/li>\n<\/ul>\n<p dir=\"ltr\">All of which means you are getting stronger.<\/p>\n<p dir=\"ltr\"><strong><span style=\"text-decoration: underline;\">PATH B<\/span>: You were able to get through all of your sets with great form, and without the bar slowing down. <\/strong>Congrats! Consider adding more next week. It\u2019s not unheard of for beginners to add 10-20lbs a week to some lifts (especially squats and deadlifts), though don\u2019t get discouraged if you\u2019re only adding 2.5 or 5!<a class=\"fn-ref-mark\" href=\"#footnote-13\" id=\"refmark-13\"><sup>[13]<\/sup><\/a><\/p>\n<p dir=\"ltr\"><strong>The BEST THING YOU CAN DO:<\/strong> slowly add the smallest amount of weight possible, and progress consistently. This is much preferred to progressing quickly and then <a title=\"Plateau\" href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/01\/21\/what-to-do-when-you-hit-a-plateau\/\" target=\"_blank\" rel=\"noopener noreferrer\">hitting a plateau<\/a>.<\/p>\n<p dir=\"ltr\">Each week, as you add a little bit of weight, you are <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">building strength<\/a>, confidence, and momentum.<\/p>\n<p><em>Note: For some lifts, especially the overhead press or bench press, adding just 5 lbs may be too much to go up per workout. <\/em><\/p>\n<p><em>I personally have a set of <a href=\"https:\/\/amzn.to\/2X9UWQ4\" target=\"_blank\" rel=\"noopener noreferrer\">1.25lb plates<\/a> that I bring with me to the gym so that I can still progress regularly.<\/em><\/p>\n<p><a href=\"https:\/\/amzn.to\/2X9UWQ4\"><img loading=\"lazy\" class=\"aligncenter wp-image-3584299\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/SmallWeights.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p dir=\"ltr\"><strong>Remember: You&#8217;re going to have shitty days at the gym. There will be days when you can\u2019t add any weight, or you feel like you have to take a step backward.<\/strong><\/p>\n<p dir=\"ltr\">So many things affect how your lifts are going to feel:<\/p>\n<ul>\n<li dir=\"ltr\">A baby crying all night &#8211; causing sleep deprivation and resulting in systemic inflammation and decreased GH release = poor recovery<\/li>\n<li dir=\"ltr\">Lots of stress at the office.<\/li>\n<li dir=\"ltr\">To drinking too much at the big game &#8211; causing stomach discomfort and bloating.<\/li>\n<li dir=\"ltr\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">Just not eating enough for your goals<\/a> &#8211; <span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">not consuming enough carbohydrates and fats to support energy demands<\/span> or <span style=\"text-decoration: underline;\">not consuming enough protein to facilitate muscle protein synthesis and recovery<\/span>.<a class=\"fn-ref-mark\" href=\"#footnote-14\" id=\"refmark-14\"><sup>[14]<\/sup><\/a><\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>It\u2019s important to listen to your body over listening to some number telling you what you should be lifting.<\/strong><\/p>\n<p dir=\"ltr\">You want to make progress every time you walk into the gym, and that means having a specific plan to follow.<\/p>\n<p dir=\"ltr\"><strong>Don&#8217;t have a workout to follow? Tired of not getting results despite all the effort?<\/strong><\/p>\n<p dir=\"ltr\">This is what we do for a living! Help people like you get out of ruts and finally get them the results they want.<\/p>\n<p dir=\"ltr\">After doing my own workout programming for 5 years, <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">I hired a coach<\/a> and it changed my life. Let us help you hit your goals too.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tNo more guesswork. Let us create an exact program for you to follow! We&#8217;ll be with you every step of the way. Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"how_do_i_calculate_1_rep_max\"><\/a>Step #5: How Do I Calculate My 1 Rep MAx?<\/h2>\n<h2><img loading=\"lazy\" class=\"aligncenter wp-image-3580855\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/camp-nerd-fitness-deadlift-scaled.jpg\" alt=\"Deadlifts make a great addition when you build your own workout.\" width=\"860\" height=\"574\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/camp-nerd-fitness-deadlift-scaled.jpg 3831w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/camp-nerd-fitness-deadlift-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/camp-nerd-fitness-deadlift-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/camp-nerd-fitness-deadlift-713x476-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/camp-nerd-fitness-deadlift-600x400-1.jpg 600w\" sizes=\"(max-width: 860px) 100vw, 860px\" \/><\/h2>\n<p style=\"text-align: left;\"><strong>It\u2019s really fun to find the maximum amount of weight you can do for one repetition (one rep max) every once in a while.<\/strong><\/p>\n<p dir=\"ltr\">However, as a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">beginner who is just starting strength training<\/a>, it\u2019s better that you start with getting the movement right and adding weight slowly before trying to find a one-rep max.<\/p>\n<p dir=\"ltr\"><strong>I would suggest you follow a program for <span style=\"text-decoration: underline;\">at least six weeks<\/span> before even attempting &#8220;a heavy single&#8221;.<\/strong><\/p>\n<p dir=\"ltr\"><em>Why?<\/em><\/p>\n<p dir=\"ltr\">Even if your form is as good as you can get it now, you will get far better, learning how to make tweaks and corrections as you go.<\/p>\n<p dir=\"ltr\">When you first start out, you\u2019re still getting everything down, so your one-rep max won\u2019t be a \u201ctrue\u201d one-rep max.<\/p>\n<p dir=\"ltr\">Plus, when you train, you\u2019re training everything in your body.<\/p>\n<p dir=\"ltr\">Some things, like muscles and bones, get stronger, while others, like your nervous system, get more efficient.<\/p>\n<p dir=\"ltr\">The more you do something, the better you get at it. And in the beginning you\u2019ll get better very quickly.<\/p>\n<p dir=\"ltr\"><strong>It&#8217;s unwise to attempt a 1 repetition maximum when you\u2019re learning the movement.<\/strong><\/p>\n<p dir=\"ltr\"><strong>This is one of the classic blunders! <\/strong>The most famous of which is &#8220;never get involved in a land war in Asia.&#8221;<\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter wp-image-3584255\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/princess-bride-strength-training-blunder.gif\" alt=\"Vizzini from Princess Bride knows you shouldn&#039;t do 1 rep maxes as a beginner\" width=\"373\" height=\"202\" \/><\/p>\n<p dir=\"ltr\">But only slightly less well-known is this: <strong>&#8220;Never attempt a 1-rep max as a beginner.&#8221;<\/strong><\/p>\n<p dir=\"ltr\">Even if you can do it with proper form with lighter weights, as soon as the weight gets close to your 1 rep max your form will start to break down, and <span style=\"text-decoration: underline;\">you are more likely to hurt yourself<\/span>.<\/p>\n<p dir=\"ltr\"><strong>Some words of caution here from Mike Rebold, an expert in exercise physiology:<\/strong><\/p>\n<blockquote>\n<p dir=\"ltr\">During 1RM testing, fatigue will happen! One-repetition maximum testing <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19528869\/\" target=\"_blank\" rel=\"noopener\">has been found<\/a> to overload the neuromuscular system resulting in lower motor unit activation, less force production, and ultimately more fatigue. This level of fatigue experienced by the lifter can be enough to result in injury, especially if the lifter is a novice (i.e., beginner).<\/p>\n<\/blockquote>\n<p dir=\"ltr\">When your form starts to break down, you need to have the experience behind you to finish (or bail out of) the lift safely.<\/p>\n<p dir=\"ltr\"><em>If you watch any weightlifting or powerlifting competition, sometimes the lifts are not the prettiest lifts you\u2019ve ever seen.<\/em><\/p>\n<p dir=\"ltr\">However, the lifters are experienced enough to handle this, and know how to bail if something goes wrong.<\/p>\n<p dir=\"ltr\">As a beginner, you are not.<\/p>\n<p dir=\"ltr\"><strong>Team NF&#8217;s <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Steve worked with a coach<\/a> for 4+ years to finally get his <a href=\"https:\/\/www.nerdfitness.com\/blog\/5-lessons-learned-from-a-skinny-nerd-deadlifting-420-pounds\/\" target=\"_blank\" rel=\"noopener noreferrer\">420 lb. deadlift<\/a>:<\/strong><\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3580373\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-deadlift.gif\" alt=\"Rebel Leader Steve showing how to do a 420 lb deadlift at the gym.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>If you want to work with a coach that can help you perfect your form and train to hit 1-rep maxes too, we&#8217;re here for ya!\u00a0<\/strong>We&#8217;re slightly biased, but having a coach in your corner is an absolute game-changer.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWant to lift more than you\u2019ve ever lifted before? Work with our Online Coaching Program and start getting results! Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"what_should_i_be_lifting\"><\/a>Step #6: what is a respectable amount to be lifting?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3643288\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-at-nerd-fitness-camp-scaled.jpg\" alt=\"Camp was great, for lots of reasons, but mainly because we benched.\" width=\"694\" height=\"384\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-at-nerd-fitness-camp-scaled.jpg 5125w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-at-nerd-fitness-camp-300x166-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-at-nerd-fitness-camp-768x425-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-at-nerd-fitness-camp-713x394-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/bench-press-at-nerd-fitness-camp-600x332-1.jpg 600w\" sizes=\"(max-width: 694px) 100vw, 694px\" \/><\/p>\n<p dir=\"ltr\"><strong>The simple answer?\u00a0The weight that&#8217;s right for you. <\/strong><\/p>\n<p dir=\"ltr\">You are not competing against the guy next to you; you&#8217;re competing against the YOU from last week (like racing your ghost in Mario Kart).<\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter wp-image-3584499\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/mario-kart.gif\" alt=\"Lifting at the gym can be like racing against yourself in Mario Kart. \" width=\"417\" height=\"213\" \/><\/p>\n<p dir=\"ltr\"><strong>As far as what you can strive for, there\u2019s no easy calculation or formula.<\/strong><\/p>\n<p dir=\"ltr\">While some people have put out strength standards, it\u2019s truly up to your body, your body type, your background as an athlete, your genetics, and many other factors.<a class=\"fn-ref-mark\" href=\"#footnote-15\" id=\"refmark-15\"><sup>[15]<\/sup><\/a><\/p>\n<p dir=\"ltr\"><strong>You should be lifting the amount that\u2019s right for you <span style=\"text-decoration: underline;\">today<\/span>.<\/strong> In your next workout, you should be trying to lift more (even if you can\u2019t do more weight, try doing one more rep, or with less rest between sets) than you did last time.<\/p>\n<p dir=\"ltr\"><strong>That\u2019s it.<\/strong><\/p>\n<p dir=\"ltr\">As a part of this journey, I want you to completely forget about strength standards and forget about everyone around you.<\/p>\n<p dir=\"ltr\">I don\u2019t care if the guy (or girl) next to you is squatting 500 lbs for sets of 10.<\/p>\n<p dir=\"ltr\">If you\u2019re squatting 50 lbs, and that\u2019s the weight that is challenging for you, then that\u2019s the weight you should be lifting.<\/p>\n<p dir=\"ltr\"><strong>These are the BIG mistakes you need to avoid:<\/strong><\/p>\n<p dir=\"ltr\" style=\"padding-left: 30px;\">Never EVER try to outlift the person next to you.<\/p>\n<p dir=\"ltr\" style=\"padding-left: 30px;\">Never EVER adjust the weight to impress someone.<\/p>\n<p dir=\"ltr\">No one\u2019s judging you based on the weight on the bar, and if they are, they aren\u2019t worth your time or energy.<\/p>\n<h3 dir=\"ltr\"><strong>To recap &#8220;How much should I lift?&#8221;:<\/strong><\/h3>\n<ol>\n<li>The strongest lifters do a <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">dynamic warm-up first<\/a>.<\/li>\n<li>The strongest lifters warm up with \u201cjust\u201d the bar.<\/li>\n<li>The strongest lifters focus on getting their reps in, and aren\u2019t ashamed that they\u2019re lifting less than the guy next to them.<\/li>\n<li>The strongest lifters take time to get things right, even if that means lifting less weight than they know they \u201ccan\u201d do.<\/li>\n<li>The strongest lifters started off doing a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">beginners program<\/a> just like you.<\/li>\n<\/ol>\n<p dir=\"ltr\" style=\"text-align: left;\"><strong>So remember &#8211; start slow, add weight slowly, and stay conservative.<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: left;\">It\u2019s amazing how much even adding just 5\u00a0lbs (2kg) a week adds up to! It\u2019s far better to play it safe in the beginning than to find yourself injured and frustrated before you have a chance to progress.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur strength coaching program changes lives. Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"do_you_even_lift\"><\/a>Do You Even Lift?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3581358\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-lifting-713x475-1.jpg\" alt=\"\" width=\"713\" height=\"475\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-lifting-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-lifting-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-lifting-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-lifting-600x400-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-lifting.jpg 1280w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Hopefully, this article EXCITED you about strength training, and you now know exactly how much to lift.\u00a0<\/strong><\/p>\n<p><b>For people looking for the next step, we&#8217;ve got 3 options you want to check out:<\/b><\/p>\n<p><strong><b>1) If you want to follow a strength training program that&#8217;s specific to your goals, check out our popular\u00a0<\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\"><b>Online Coaching Program<\/b><\/a><b>.<\/b> <\/strong><\/p>\n<p><strong><span style=\"font-weight: 400;\">You&#8217;ll work with a certified NF instructor who will get to know you better than you know yourself, check your form, and create a workout strategy that will evolve alongside you.<\/span><\/strong><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tPut a Yoda in your pocket with our Coaching App! Wake up knowing exactly what to do every day:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><b>2) If you want a daily prompt for doing workouts at the gym (or at home), check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Try your free trial right here:<\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><strong>3) Join the Rebellion!<\/strong> Join hundreds of thousands of people like you. It&#8217;s free to join, and we have a dozen free guides for you when you sign up in the yellow box below.<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your 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class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p dir=\"ltr\"><strong>Let&#8217;s get these questions answered so you can get back to getting stronger!<\/strong><\/p>\n<p dir=\"ltr\">What are your other big questions about lifting weight and how much you should be lifting?<\/p>\n<p dir=\"ltr\"><strong>-Staci<\/strong><\/p>\n<p>PS:\u00a0Be sure to check out the rest of\u00a0<span style=\"text-decoration: underline;\">Strength Training 101<\/span> series:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/02\/28\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: How to get Strong<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/01\/14\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Where do I start?<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/03\/18\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Finding the Right Gym<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Train in a Gym: 6 Beginner Gym Workouts<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/03\/05\/101-equipment\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Equipment<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101:\u00a0Building Muscle &amp; Muscle Training<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/03\/03\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: How to Squat Properly<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/05\/28\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: The Overhead Press<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/10\/07\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">S<\/a><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/10\/07\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">trength Training 101: The Deadlift<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Inverted Rows<\/a><\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>###<\/strong><\/p>\n<p dir=\"ltr\"><em>photo source: <a href=\"https:\/\/www.flickr.com\/photos\/wiredforsound23\/23731584448\/in\/photolist-9t12vE-7fM5uF-kUQVXc-78fcWd-81oVvT-c8PaFY-aw5aY6-Ca5zg7-GWbBhk-jbzaE7-8ohjt1-26YZj8Q-jZ9LJ-9CQVXt-YgKanQ-Lgj5gK-28VMJsS-27gqmmm-BGfgs4-6tB1jS-6qC1hJ-ac1kmW-4yBYWK\" target=\"_blank\" rel=\"noopener noreferrer\">Strongman<\/a>, Four Bricks Tall: <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/46526633355\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Scenes from an empty lot in Brooklyn, vol 1<\/a>., hxdbzxy \u00a9 123RF.com, <a href=\"https:\/\/www.flickr.com\/photos\/pasukaru76\/5268559005\" target=\"_blank\" rel=\"noopener noreferrer\">Lego Lifting<\/a>.<\/em><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">Incorporating body-weight exercises has been found to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27824252\/\" target=\"_blank\" rel=\"noopener\">improve postural control and limb stability<\/a>. This means, decreasing your risk of hurting yourself!<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">For more on Motor Units, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5473583\/\" target=\"_blank\" rel=\"noopener\">read this<\/a>.<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Read, &#8220;Effects of a 12-week resistance exercise program on physical self-perceptions in college students.&#8221; Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21699109\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">The American College of Sports Medicine (ACSM) <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\" target=\"_blank\" rel=\"noopener\">recommends<\/a> for novice (i.e., untrained individuals with no strength training experience or those who have not trained for several years) lifters, lifting loads that will allow for the completion of 8-12 repetitions. The ACSM also <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\" target=\"_blank\" rel=\"noopener\">recommends<\/a> a training frequency of 2-3 days per week for novice lifters.<a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">Haff G, Triplett NT. (2016). Essentials of Strength Training and Conditioning. Fourth edition. Champaign, IL: Human Kinetics; American College of Sports Medicine. ACSM&#8217;s Guidelines for Exercise Testing and Prescription. Philadelphia: Lippincott Williams &amp; Wilkins, 2000<a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">According to the National Strength and Conditioning Association (NSCA), for less trained people (i.e., beginners), it is recommended that for upper body exercises you increase the load by 2 \u2013 5 pounds and by 5 \u2013 10 pounds for lower body exercises. For more trained people (i.e., advanced), it is recommended that for upper body exercises you increase the load by 5 \u2013 10 pounds or more and by 10 \u2013 15 pounds or more for lower body exercises. Source: Haff G, Triplett NT. (2016). Essentials of Strength Training and Conditioning. Fourth edition. Champaign, IL: Human Kinetics.<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">Haff G, Triplett NT. (2016). Essentials of Strength Training and Conditioning. Fourth edition. Champaign, IL: Human Kinetics; American College of Sports Medicine. ACSM&#8217;s Guidelines for Exercise Testing and Prescription. Philadelphia: Lippincott Williams &amp; Wilkins, 2000<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\">You may be asking yourself why is the speed of the lift important? Barbell speed is important because it allows one to train for power, which is important not only for athletic success, but also to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33587271\/\" target=\"_blank\" rel=\"noopener\">decrease our risk for frailty and sarcopenia<\/a>. As frailty progresses, we become more vulnerable to numerous adverse events such as falls and fractures, cognitive decline, disability, hospitalization, nursing home placement, and death. How does one train for power? The NSCA recommends the following: 75-85% of your one-repetition maximum (1RM); 3-5 sets; 3-5 reps; and 2-5 minutes of rest in-between each set and exercise.<a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\">If you go too heavy too soon then you are increasing your risk of sustaining an injury and experiencing the worst delayed onset muscle soreness (DOMS) 24-72 hours post-exercise. Sustaining an injury and\/or experiencing the worst DOMS may likely be enough to cause you to call it quits and not commit to your exercise goals. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27610096\/\" target=\"_blank\" rel=\"noopener\">Research has found<\/a> that when one has negative experiences associated with exercise then they are more likely to reduce their exercise and become more sedentary.<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\">Haff G, Triplett NT. (2016). Essentials of Strength Training and Conditioning. Fourth edition. Champaign, IL: Human Kinetics; American College of Sports Medicine. ACSM&#8217;s Guidelines for Exercise Testing and Prescription. Philadelphia: Lippincott Williams &amp; Wilkins, 2000<a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-11\" class=\"fn-text\">Sleep deprivation <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28287684\/\" target=\"_blank\" rel=\"noopener\">has been found<\/a> to have a negative impact on immune health resulting in systemic inflammation. A decrease in systemic inflammation is needed for the restoration of energy and recovery. Growth hormone, a hormone responsible for regulating muscle growth <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8627466\/\" target=\"_blank\" rel=\"noopener\">is released during sleep<\/a><a href=\"#refmark-11\"><\/a><\/li>\n<li id=\"footnote-12\" class=\"fn-text\">According to the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7900797\/\" target=\"_blank\" rel=\"noopener\">National Academy of Medicine<\/a>, adults over the age of 18 years should be consuming 0.8g\/kg\/day. This will ensure that you are consuming enough protein to support functions such as structure (e.g., collagen), movement (e.g.,contractile protein), and immune function (e.g., antibodies). The recommendations do change depending on your training, but that is for another time and place.<a href=\"#refmark-12\"><\/a><\/li>\n<li id=\"footnote-13\" class=\"fn-text\">As mentioned earlier in this article, according to the NSCA, for less trained people (i.e., beginners), it is recommended that for upper body exercises you increase the load by 2 \u2013 5 pounds and by 5 \u2013 10 pounds for lower body exercises. For more trained people (i.e., advanced), it is recommended that for upper body exercises you increase the load by 5 \u2013 10 pounds or more and by 10 \u2013 15 pounds or more for lower body exercises.<a href=\"#refmark-13\"><\/a><\/li>\n<li id=\"footnote-14\" class=\"fn-text\">Powers SK, Howley ET. (2011). Exercise physiology: Theory and application to fitness and performance. New York: McGraw-Hill Humanities\/Social Sciences\/Languages.<a href=\"#refmark-14\"><\/a><\/li>\n<li id=\"footnote-15\" class=\"fn-text\">A lot of people fail to realize that genetics does play a huge role in how we respond to exercise. Genetics can contribute up to 50-60%. One of many genetic-related variables that determines how we respond to and succeed in exercise is our muscle fiber type. We have three major muscle fiber types: slow twitch (type I) and fast twitch (type IIa and type IIx). Although, with the correct exercise, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8744258\/\" target=\"_blank\" rel=\"noopener\">you can increase all of them<\/a>.<a href=\"#refmark-15\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\">Strength Training 101: How much weight should I be lifting?<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cDo you even lift?\u201d After today\u2019s guide, not only will you be able to say \u201cYUP,\u201d but you\u2019ll also know exactly how MUCH you should be lifting! We\u2019ll help you get big and strong so you can fight back against your older brother when he tackles you in the hallway. As part of our Strength [\u2026]<br \/>\nThe post Strength Training 101: How much weight should I be lifting? first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":810,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/5709"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=5709"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/5709\/revisions"}],"predecessor-version":[{"id":5744,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/5709\/revisions\/5744"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/810"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=5709"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=5709"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=5709"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}