Physical Education

Unit - 3

3.2.5.How Much Weight to Use
The easiest way to determine how much weight you should use on each lift is to guess.

• Pick up a light weight and do a warm up set of the exercise of your choice, aiming for about 10 to 16 repetitions.
• For set 2, increase your weight by 5 or more pounds and perform your goal number of repetitions. If you can do more than your desired number of reps, heavy up again for your 3rd set.
• In general, you should be lifting enough weight that you can ONLY do the desired reps. You should be struggling by the last rep, but still able to finish it with good form.
• It may take awhile to find the right amount of weight for each exercise.
• In general, you can use heavier weights with larger muscle groups such as chest, back and legs. You'll need smaller weights for the shoulders and arms.