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WEEK 1 Train – Getting started in the gym
Key points:
- How to choose a weight:
- You must be able to perform the required reps with PERFECT form and the correct tempo
- Aim to be around 1-2 reps away from complete failure – there is no need to go to failure on every set but you still need to lift enough to challenge yourself e.g. for a set of 12 reps, choose a weight where you would hit failure at 14 reps
- Always start out lighter and then increase if necessary
- Err on the side of caution – slightly lighter is better than too heavy even if that means you are near the top of the rep range e.g. you can perform 12 good reps for a set of 10-12 reps
- Most important thing is to avoid injury!
- If you think it’s too easy:
- First make sure your form is correct – watch the videos in your workout programme or get a member of the gym staff to help you out
- Make sure you are using the correct tempo, especially for the lowering portion of the movement (Note: not every workout programme will have tempo listed from the start)
- If your form and tempo are perfect, increase the weight to make your workouts more challenging
- Make sure you are sticking to the given rest periods and not taking longer than is written
- If you’re struggling…
- Ask someone at your gym to check your form and show you how it’s done – they won’t charge you for this so get the most out of your membership fee 🙂
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