Question: If I begin a new fitness program that involves weights and cardiovascular activity, should I expect any pains?

Answer: Generally, the beginning of any fitness programs endures a phase of adjustment. It enables the body to become acclimated to the training regimen. The initial stages of exercise involve moderate muscle aches, pains and soreness that individuals are not accustomed.

Question: What is a good place to set the initial benchmarks?

Answer: Generally, personal trainers will recommend two to three sets of 10-15 repetitions. During the first set of biceps curl repetitions, the muscles should feel a slightly fatigued by the first set.

Question: What if there isn’t any fatigue experienced after the first set?

Answer: If the muscle does not feel any fatigue after the first set is indicates the weight is too light. By and large, the first sessions will serve as trial and error.

Question: How can a person determine if they are starting with an extra heavy weight?

Answer: If the individual is unable to perform 15 or 10 sets while maintaining the appropriate position and form, then it represents that the weight is too heavy.

Question: What if I am trying to do one weight lifting set but I’m unable to perform 15 repetitions?

Answer: It is best to have a spotter working with you to prevent injury. However, the last repetition should be performed by you.

How much time should be allotted between sets?

The answer is quite subjective. It depends on your specific fitness goals. For example, body builders use very heavy weights to produce extreme core muscle via squats or bench presses. The rest interval ranges between three to four minutes per each set.