Beginner Program

Attempt 8 repetitions per set for the exercises in this program (see table 7.3). Choose a weight that is heavy enough that the last 2 reps are tough. If the reps seem easy, increase the weight by 2 1/2 to 5 pounds. In beginners'programs, a 5-pound weight increase can feel like a lot of weight. It is also difficult to find weights that jump in 2 1/2-pound increments. If you have just made an increase in weight, allow yourself a little leeway on the repetitions. Getting 6 repetitions with perfect form is better than doing 8 with lousy form.

Weekly Beginner Strength-Training Program