When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer.

Corporate Champions who partner with the American Institute for Cancer Research stand at the forefront of the fight against cancer

40 Years of Progress: Transforming Cancer. Saving Lives.

The AICR Lifestyle & Cancer Symposium addresses the most current and consequential issues regarding diet, obesity, physical activity and cancer.

The Annual AICR Research Conference is the most authoritative source for information on diet, obesity, physical activity and cancer.

Cancer Update Program – unifying research on nutrition, physical activity and cancer.

ResourcesNav New164

Whether you are a healthcare provider, a researcher, or just someone who wants to learn more about cancer prevention, we’re here to help.

Read real-life accounts of how AICR is changing lives through cancer prevention and survivorship.

We bring a detailed policy framework to our advocacy efforts, and provide lawmakers with the scientific evidence they need to achieve our objectives.

AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer.

Are you ready to make a difference? Join our team and help us advance research, improve cancer education and provide lifesaving resources.

AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health.

March 23, 2015 | 2 minute read

How do I know how much weight to use for strength training?

Q: How do I know how much weight to use for strength training?

A: That’s an important question. Strength training (also called weight or resistance training) strengthens muscles and bones, improves insulin function and is vital for true fitness. Some studies suggest that beginners often start with weights too light, and that will not give you the maximum benefits. On the other hand, weights that are too heavy are not safe. Whether you use free weights, Nautilus-type machines or elastic bands, you should work with a weight or resistance that you can lift at least eight times using proper form while maintaining normal breathing according to the Centers for Disease Control and Prevention. When you can lift it more than 12 times (or perhaps more than 15 times if you are an older adult or have been advised for health reasons to stick to lighter weights lifted more times), switch to weights five to ten percent heavier, or the next smallest increment. For example, if you’ve been lifting a two-pound weight, move up to three pounds; if you’ve been lifting 10 pounds, move up to 12 pounds. For overall safety and best results, proper form is crucial, so make sure you are learning your technique from someone properly trained.

For more strength training ideas: One-Minute Resistance Training Video

Leave a Reply

Your email address will not be published. Required fields are marked *

More From the Blog

Close