Final answer:
Beginners in weight training should aim to increase the training weight by 5-10% each week while slightly decreasing the number of repetitions. This method helps the muscles adapt to a heavier workload without risking injury, and the increase should be detectable and manageable.
Step-by-step explanation:
A reasonable guideline for beginners to increase their training weight is approximately 5-10% per week, depending on the individual’s capacity and the specific exercise performed. Along with increasing the weight, it's common to adjust the number of repetitions by decreasing them slightly to accommodate the heavier load. This progressive overload is fundamental in strength training as it forces the muscles to adapt to a heavier workload, enhancing muscle growth and strength over time.
For example, if a person is lifting a 20-pound weight for a set number of repetitions, the following week they might lift a 21- to 22-pound weight (5-10% increase) for the same or fewer repetitions. This consistent, gradual increase helps prevent injury and allows the body to adapt. It is crucial to acknowledge individual differences and starting points, ensuring increases are safe and effective.
To avoid systematic error, the increments should be clearly detectable and manageable. For instance, jumping from 20 to 40 pounds may be too much for a beginner and can lead to injury or muscle strain. Customization is key to success in any strength training program. Therefore, a personal trainer or exercise professional should guide these incremental increases in weight to suit individual needs and goals.