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absolute beginner

  • 04-06-2004 1:01pm
    #1
    Beëlzebooze
    Closed Accounts Posts: 495 ✭✭


    when you start out in a gym, how do you know what weights to use? I have had a look on a couple of the recomended sites like exrx.net, and they talk about reps and sets, but none of them mention what the recomended load should be for a beginner. I realize there is no point picking up a 20lbs. dumbel, if you can only muster the energy to lift it onece, but what is the norm? should you be wrecked after a set, or should you be pleasantly tired?

    any advice appreciated!


Comments

  • #2
    Trojan
    Registered Users, Registered Users 2 Posts: 16,414 ✭✭✭✭Trojan


    Originally posted by Beëlzebooze
    when you start out in a gym, how do you know what weights to use?

    Depending on the gym, when you join one of the trainers should work out a routine with you and take you through all the exercises. Ask at the gym desk if they provide that service.

    🎙️ The Recognized Authority Podcast



  • #3
    rs
    Closed Accounts Posts: 365 ✭✭rs


    Basically, you need to learn the exercises first.

    If you have never done an exercise before, always take a light weight and do a full 10 reps. If this is too easy, try a slightly heavier weight. Repeat this process until finishing the 10th rep is difficult but not impossible. Always do 10 reps aswell. A weight that feels very light for the first 3 reps may feel much heavier for the 8 - 10th rep.

    If you unable to complete 10 strict reps, then the weight is too heavy. At the beginning it's more important to get lift correct than it is to lift something heavy. A big mistake people make is to start swinging the weights, instead of slowly lifting them. This will not get you anywhere fast.

    It's hard to suggest weights because everyone is different when they start out.

    Start with something nice and easy, if you are unsure, use the lightest weight you can find.

    Even after lifting weights for years, if I am trying a new exercise, I always take a very light weight first, just to get a feel for it.


  • #4
    Beëlzebooze
    Closed Accounts Posts: 495 ✭✭Beëlzebooze


    The gym is basically a leisure centre, and I joined mainly for the pool, as I love a good splash around, the gym personel just showed how to used the equipment.

    I took it easy, and copied one of the full body workouts from exrx.net, and I made sure I didn't overdo it. Today I have a slight muscle ache in the muscle groups that I know are weak, but the ones I exersise during my Martial arts are ok. So I assume I can up the weight on those, but keep the same weight on the weaker groups.

    Thanks for the info, I will keep reading the forum, as it is a good source of info.....


    regards.


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