Light weights

[Monkey shoes]

I am getting back into weight training after three months off will I need to do stupidly light weights to start with or can I do middle heavy straight away? My freind has told me never to push more than half my own body weight but he's a square boffin.

[IrishAssassin]

when i've taken a long break i usually start off doing heavy but not pushing it too hard...you are going to be crazy sore the next few days after starting regardless...i gradually build up to pushing it as hard as i can over a 3-4 week period...increasing volume and weight over the first month...this is just my personal preferance backed by no knowledge on the subject

[SpartanWarrior8]

Originally Posted by Monkey shoes

I am getting back into weight training after three months off will I need to do stupidly light weights to start with or can I do middle heavy straight away? My freind has told me never to push more than half my own body weight but he's a square boffin.

Just lift to your capacity limits, after a couple of weeks go by you will find you will be stronger and obviously muscle memory will kick in, its ok to go hard first up because your body hasn't just ceased up because you didn't train, so i wouldn't worry too much, also stretch your muscles before hand, and keep them warm before you start to lift. You will feel very sore after the first day of training more than usual, but that's the body telling you' Im adapting' so go for it.

[Sonny]

You want to start back a little lighter/slower but there's no set formula for exactly how heavy you should lift.

[CCCFighter]

A good rule of thumb for starting out is to set your weight for approximately 12 reps (or 75% max weight) for the first couple weeks. That is relatively safe. If you can life more than 12 times, increase your weight next workout.

Remember to start each set with light weights (e.g. the bar alone) to remind your body (i.e. core) the proper form for the lift.

[Standard]

The entire "half your own bodyweight" thing just seems like a dumb rule. Don't go testing your max for lifts off the bat but you can still lift fairly heavy, i like to have people start at between 5 - 8 reps for most lifts, some like DL's i make sure they do all their reps in the from of singles just to make sure they get form hammered down.

[Al Chai]

3 months is nothing. A few weeks of gradual lighter to heavier should get you close to your previous numbers.