Hi.  Starting to work out at the local Y as part of a combo
diet/excercise program to lose weight - get in better shape.  I like
working with the machine weights - they have mainly Cybex machines -
for lower and upper body workouts.
My question is this:  when personal trainers start with people, how do
they determine starting weights, and when to increment?  So I walk up
to one of the machines, pick a weight that's about a third of the way
down, and do three sets of 10 reps, with a 30 second breather
inbetween sets. (dont know if my terminology is correct, but you get
the drift.)  By the end of the third set, my limbs are feeling very
strained, and I usually struggle to get the last 2-3 in.  But bottom
line, I'm just guessing at which the poundage I should us
So:  should I be doing more sets with fewer reps?  Heavier weights? 
How do PT's judge what weight is appropriate?
Again, the desire is for weight loss and toning, not pure strength.

Thanks in advance,

Scaryberry

Hi, scaryberry-ga!


 Your question is right up my line since I was a personal trainer with
my own business for many years, and a fitness instructor for a long
while prior to that!


 Your question is very valid, and the answer is not something shrouded
in great mystery. What you are doing in terms of finding a suitable
weight is very similar to what most trainers do when finding a target
starting weight for most clients.


How to find your starting weight:
**********************************


 Clients are often asked to find a weight, whether using a machine or
free weights, that can be lifted for 10-12 reps, with the last 1-2
reps creating a "weight" close to "failure", or inability to complete
the rep. This is often accomplished through trial and error, just as
you are doing. The major difference in selecting a weight comes when
one is lifting primarily for strength, as opposed to strength (or
toning) and endurance.


 If a client is really trying to create ultimate muscle strength, then
the focus is primarily on picking a weight that can be lifted for 8-12
reps with the last rep creating failure. There is no reason to do more
than one set if strength and muscle growth is the only focus.


 For general toning and endurance, the focus is more on picking a
weight that can be lifted for 2-3 sets, with similar (though not as
extreme) muscle failure created on the last 1-2 repetitions of each
set. Obviously, if you are going for toning and endurance, you want to
find a less extreme weight that you can actually lift for 2-3 sets, as
opposed to one set.


 There is a method that some trainers and individuals use to find a
starting weight, which I don't generally recommend. It is called the
"one rep max" and the name implies exactly what it entails. The
individual tries to pick a weight that they can lift for only one
repetition, and the usual method is to pick a heavy weight on the
machine, and then work down from there until they determine a weight
they can actually lift for one full repetition. There is a certain
danger to this method! Muscle strains and tears, and ligament damage
can occur quite easily when an individual tries to find a weight that
is too heavy to lift!!!! Think of trying to lift a box off of a shelf
that is too heavy for you to effectively get down without hurting your
shoulders or back.


 There is a calculation you can use to find your estimated one rep max
weight at http://www.exrx.net/Calculators/OneRepMax.html


 A similar calculator can be found at Bodybuilding.com:
http://www.bodybuilding.com/fun/1rm.htm 



How to know when to increase your weight lifted and by what
increments:
**********************************************************************


 Increasing weight is pretty straightforward. The usual increment is
between 5-10%, and it is fairly obvious when the weight needs to be
increased. It is a direct correlation to the ease of the repetitions.
If you are using machines, the gym often has small, 2-5lb weight
plates that can be added to the 10lb plate on the machine if you can't
comfortable make a big jump in weight.


 At some point, depending on the amount of strength and toning you
want to achieve, you will come to a point of maintenance, where you
can decrease your workout to one set if you want, for the sake of
time. One set, with the last rep at failure, should maintain the
muscle mass you desire, without bulking you up past a point that is
comfortable for you.


=====


 My last recommendation is strictly personal. Please use free weights
to supplement your machine training. Machines are very conducive to
letting your weaker side get a "freer ride,", to allowing you core
muscles freedom to relax when weight lifting, and actually creating a
false sense of muscular strength. You can lift far more on a bench
press machine than you can with free weights, simply because you don't
have to rely on muscular control to counteract the lateral pull of
gravity. This is true of most other machines as well.

 Also, it is exremely important to target all the major muscle groups
and to always train the opposing group....ex: biceps and triceps,
chest and back, quadriceps and hamstrings, abs and lower back and
glutes, etc.


 I can get into that more on a further question, if you desire to
pursue a training regime that is more geared toward you.


 You might want to read some other questions I have answered on weight
training for further insight:
http://answers.google.com/answers/main?cmd=threadview&id=163242
http://answers.google.com/answers/main?cmd=threadview&id=157239
http://answers.google.com/answers/main?cmd=threadview&id=149809


 Please let me know if you need further clarification *before* rating
my answer. I will be more than happy to help!


umiat-ga


Other than personal knowledge, the following search terms were used:
one-rep max

Excellent answer - exactly what I was looking for.  Might have
follow-up questions later.  Thanks very much.

Scary

Scaryberry --

I too use the YMCA for workouts though our facility is equipped with
FitLinxx equipment, allowing us to track activity online.

Our Y has instructors who recommend starting with two sets of 12 reps
and choosing a weight that's comfortable.  As your strength increases,
you'll find yourself increasing weights (and cardio-vascular time too,
if you're using treadmills/cross-trainers/bikes).  Of course they
recommend some cardio-vascular warmup at the outset -- and ideally
some to cool down at the end.

My major suggestion would be to talk with an instructor, particularly
since there may be muscle groups that you'd like to get work on but
which the equipment doesn't cover.

Best regards,

Omnivorous-GA

Thank you, scarybery! What a nice comment and generous tip. It is
always a pleasure to know I have pleased a customer. Thank you again!

umiat