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How heavy should the weight be when doing resistance exercises?

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To achieve better strength, health and performance, you need to train at the threshold of intensity.

For example when doing 3 sets of 15 repetitions per exercise:

  • in the 1st set adjust the load, so you are able to finish15R – repetitions with correct technique, with little difficulty, but it is still somehow challenging
  • in the 2nd set increase the load so you have a harder time to complete 15R with correct technique, but you can still do it
  • in the 3rd set follow the 10-15 rule; choose the weight light enough that you can lift it 10 times with correct technique, but heavy enough that you can’t lift it more than 15 times, if you are able to complete for example 13 repetitions decrease the load by 5 or 10 pounds and finish the set to 15 repetitions.

You will have to experiment with the weight for a little while before you reach the right intensity, but once you know the numbers, you will start improving fast.

Please give yourself enough time to find the right loads for yourself to avoid injury.

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