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Weight Training When to Increase Weight

Question: Hello, I am 15 years old, female and have to do a project on weight training. I am having a horrible time finding the answer to some of my questions. Please help me! 1 - How do you determine starting resistance and the progressive increase in load? 2 - how, when and by how much should you increase load? How do you know if a trial load is appropriate? THANK YOU! Emily

Answer: Emily, This is what I do with many of my clients: Starting resistance is whatever weight you can lift with good form for ten reps, with the last few reps being difficult, but do-able. Progressively increase the load by 5 percent every two weeks; or, when the last couple of reps seem easy, increase the weight.

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