How to Pick the Correct Load for a Personal Training Workout
Picking the Best Weight for Your Personal Training Workout
Let’s suppose that our theoretical trainee lifts the following weight in each of the exercises:
A1 Seated DB External Rotation
Set 1: 7.5 lbs for 12 reps
Set 2: 8.7 lbs for 12 reps
Set 3: 10 lbs for 6 repsA2 Flat Powell Raises
Set 1: 5 lbs for 20 reps
Set 2: 5.6 lbs for 16 reps
Set 3: 5 lbs for 12 repsB1 Seated Arnold Press
Set 1: 35 lbs for 9 reps
Set 2: 35 lbs for 10 reps
Set 3: 35 lbs for 10 reps
Set 4: 35 lbs for 10 repsB2 Mid Neutral Grip Chins
Set 1: 180 lbs (body weight) for 8 reps
Set 2: 180 lbs for 5 reps
Set 3: 180 lbs for 4 reps
Set 4: 180 lbs for 2 repsC1 Flat Bench Press
Set 1: 135 lbs for 10 reps
Set 2: 137.5 lbs for 10 reps
Set 3: 140 lbs for 10 reps
Set 4: 147.5 lbs for 8 repsC2 1-Arm Seated Cable Row Neutral Grip
Set 1: 65 lbs for 8 reps
Set 2: 60 lbs for 7 reps
Set 3: 50 lbs for 9 reps
Set 4: 45 lbs for 9 reps
Micro-Loading
With the above data, there are six different loading examples, a different one for each exercise. Within each example, there is a different loading concept to learn. For the purposes of these examples, we will micro load the exercises using platemates and record plates.
Platemates are magnetized micro plates that are used with dumbbells. They come in increments of .6, 1.2, 1.8, and 2.5 lbs. Record plates come in .25, .5, .75, 1 lb increments, so there will be some strange-looking numbers for those who are new to the loading concepts that I outline.
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