For many individuals, starting on a weight training (or resistance) program can be confusing. Questions as to how many reps one should perform, the perfect exercise, and the correct weight to begin with always abound with beginners. Thus, knowing the basics comes in handy for developing a solid workout program.
A longtime personal fitness and nutrition coach, Rachel Glaxner has occasionally dealt with clients who wish to begin resistance training but lack knowledge on the basics. Usually, she shares the following information.
To build more lean muscle tissue, you need to load more weight than your body muscles are used to (with limits of course). The level at which to start with regards to weight depends on a few factors, including the individual’s prior experience in lifting weights and their goals. By increasing the amount of weight lifted, the muscles are able to respond in a positive way that enables them grow.
Resting is just as important as working out. Thus, individuals are often encouraged to incorporate rest days in their workouts to give the muscles a period to recover and grow.
In order to see positive change and avoid hitting performance plateaus, it is important to increase slowly the intensity of the exercise over time. This can be accomplished by increasing the weight lifted, the number of reps/sets performed, and/or changing the form of resistance training. Changes can be made as the individual adapts to the weights and exercises, or regularly in weekly/monthly intervals.