How to Pick the Correct Load for a Personal Training Workout

When Beginning a Personal Training Workout for the First Time, Start Light

A2  Flat Powell Raises
Set 1: 5 lbs for 20 reps
Set 2: 5.6 lbs for 16 reps
Set 3: 5 lbs for 12 reps

Our trainee performs 20 reps with 5 lbs for the first set in the flat powell raise, and he progresses to 5.6 lbs, for a 12% increase, in set number two. Here he only gets 16 reps. Assuming that 16 was his absolute limit for this set, because he did not reach 20 reps, and knowing that he is very close to the lower end of the repetition bracket for this exercise, he makes the prudent decision to lower the weight back to 5 lbs, but it is not enough of a decrease. He gets only 12 repetitions.

Though this is not a mistake in and of itself, the lesson to learn in this case is that, when performing a new exercise, or an exercise that you have not performed in a long time, at the beginning of a new workout, always undershoot your abilities the first time out. You can go up in weight in the next workout after you establish that you can actually handle the minimum requirements of the training program, which is the volume (number of reps) prescribed.

The next page outlines intra-series recovery.

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