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Unread 01-28-2010, 06:40 PM   #1 (permalink)
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Talking Hello Everyone!
I have never worked out before besides a little here and there in highschool, but that doesn't really count. I recently decided to get back in shape and start weight training, but I'm OCD about doing things correctly (and this site has been extremely helpful). So this might be a dumb question, but a valid question for me nonetheless... how do I determine an appropriate weight to start out with? I printed out the 12 wks beginners workout, but how do I gauge how much weight is appropriate? Any feedback would greatly be appreciated. Thanks!
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Unread 01-28-2010, 08:30 PM   #2 (permalink)
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You want weight heavy enough so that the last repetition is a struggle.

You'll have to do a little trial & error at first, but keep a log so you can track your progress.
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Unread 01-28-2010, 08:32 PM   #3 (permalink)
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Welcome, Sag!

Like Brenden said, it's all trial and error. The first time through on every lift, you should start really light and work your way up until you find a decently heavy weight that you can rep, but also start struggle with towards the end.
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Unread 01-28-2010, 08:41 PM   #4 (permalink)
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welcome to the site!
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Unread 01-28-2010, 08:52 PM   #5 (permalink)
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Originally Posted by sag801 View Post
I have never worked out before besides a little here and there in highschool, but that doesn't really count. I recently decided to get back in shape and start weight training, but I'm OCD about doing things correctly (and this site has been extremely helpful). So this might be a dumb question, but a valid question for me nonetheless... how do I determine an appropriate weight to start out with? I printed out the 12 wks beginners workout, but how do I gauge how much weight is appropriate? Any feedback would greatly be appreciated. Thanks!
Welcome to the site & I think Brendan answered your question +rep to him!
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Unread 01-28-2010, 09:01 PM   #6 (permalink)
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Originally Posted by sag801 View Post
I have never worked out before besides a little here and there in highschool, but that doesn't really count. I recently decided to get back in shape and start weight training, but I'm OCD about doing things correctly (and this site has been extremely helpful). So this might be a dumb question, but a valid question for me nonetheless... how do I determine an appropriate weight to start out with? I printed out the 12 wks beginners workout, but how do I gauge how much weight is appropriate? Any feedback would greatly be appreciated. Thanks!
My recommendations is, when first starting out, use really light weights for two reasons, 1-you don't want to be so sore that you can't workout for another 2 weeks and the same thing happens again, 2-you will want to work on your form for a few weeks. For barbell exercises (regardless of the exercise) start with 45lbs, unless that is too heavy and then start with a 25lbs bar (some gyms have those). After that, you can then start adding 5lbs as you progress.

Eventually, you'll come to a point in which you'll start working to failure, and then progress will be slower, but if you keep with it, the gains will come. As for dumbbells, start with the 5-10lbs dumbbells, and then work your way up just as with the barbell.
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Unread 01-29-2010, 04:13 PM   #7 (permalink)
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Thanks everyone for the great advice!
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Unread 01-29-2010, 05:24 PM   #8 (permalink)
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Welcome to the forum mate.
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