# @hainesfitness on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/CpQBuTcPThO
- **Gondola URL:** https://gondola.cc/posts/4495698-hainesfitness-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/11976d8239.jpg
- **Posted:** 2023-03-01T15:09:15.000+00:00
- **Account Owner:** Alexa - Online Fitness Coach (@hainesfitness) — https://gondola.cc/hainesfitness

## Caption

Figuring out the right amount of weight is all in how you feel

Let’s say for example you have to do 3 sets of 10 lat pull downs (the exercise in the video)

You want to use a weight that has you feeling challenged around the last few reps of the set. This could be starting to feel the burn around rep 7 out of 10.

You should need a rest between your sets. If you put the weights down & then jump back into your next set 10 seconds later - too light. 

If you complete all 10 reps, and can keep going for a few more reps no problem at all, also too light. 

If your form is being compromised - the weight you’re using doesn’t allow you to do the movement properly or you’re using other muscles that the exercise isn’t for - you’re going too heavy. 

An example of too heavy would be having to sway your whole body back and forth for a bicep curl 

If you are prescribed a set of 10, but can only complete 6-8 reps at the weight you’re using - too heavy. 

Something I commonly see … putting all sets together.

Example: A person is assigned 3 sets of 10, but instead of splitting it into 3 sets, they do all 30 reps at once.

If you can complete 30 reps straight, then you should be using a much heavier weight for the set of 10! 

The key here is to also warm up to your starting weight. Do a few sets and if they feel extremely easy keep increasing the weight. Once you get to a weight that feels challenging towards the end of the set, count that as set 1. 

Comment your questions below 💪 I will also be going LIVE on this topic this Friday morning 😁

#girlswholift #progressiveoverload #gymtips #musclegrowth #womenwholift #strongaf #gains #fitgoals #fitnessjourney2023 #liftingtips #gymbeginner #HainesFitness

## Stats

- **Views:** 99
- **Likes:** 74
- **Shares:** 0
- **Comments:** 1

## Tags

hainesfitness, gymtips, musclegrowth, liftingtips, fitnessjourney2023, gymbeginner, strongaf, progressiveoverload, girlswholift, womenwholift, gains, fitgoals

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