Novice Weightlifters Need Guidance

by Joy Keller

Making News:

New exercisers may show moxie by trying out strength equipment on their own, but a study in the May issue of Journal of Strength and Conditioning Research (2004; 18 [2], 324–7) suggests they’ll see results only with your professional guidance.

Researchers set out to determine the intensity of self-selected weightlifting exercises in 13 men and 17 women. All subjects were new to strength training and completed the same training protocol: seated bench press, leg extension, seated back row, military press and biceps curl. They were asked to select a load they felt would be enough to improve their muscular strength, and they were allowed to perform as many repetitions as they wanted. Participants were not instructed on how to lift to fatigue. Researchers placed tape over the numbers so that subjects would not know how much weight they were lifting.

While subjects were given ample time to select their desired loads, most chose within 2–3 minutes. They completed 2 sets, with 2 minutes of rest in between. Two to 3 days later, they repeated the same exercises. Their previous load numbers were not revealed, and researchers assessed their one-repetition maximums (1RM) for each lift.

Both men and women selected loads that represented only 40%–60% of their 1RM. They also lifted fewer repetitions than expected. Researchers observed no gender differences for relative percent of 1RM lifted, rating of perceived exertion and repetitions. Since participants didn’t choose loads intense enough to evoke strength gains, study authors recommend that novice weightlifters seek guidance from a trained professional. They also advise personal trainers to perform proper strength testing and instruct users how to select the right load for strength gain.