It is a difficult question to answer with one number.
Because it depends where you are in your journey.
If you are just starting, the priority is learning the exercise.
Good form.
Good technique.
Control.
And building enough confidence to keep showing up.
You do not need to throw yourself around, feel sick or be unable to move for three days for a session to count.
As your confidence grows, you may become more comfortable feeling a little out of breath, feeling some fatigue and pushing a little more.
Research suggests beginners and intermediate lifters often underestimate how many repetitions they still have left.
Sometimes by around four to six repetitions.
So if you stop after 10 because you are not sure you could do any more…
There is a reasonable chance you could do a few more
But that does not mean chasing repetitions while your technique disappears.
Or adding weight just because the person next to you has.
The useful question is not only:
“Could I work harder?”
It is also:
“Do I need to work harder for the result I want?”
Better technique, greater consistency, a bigger range of movement and training without the setbacks you had before are all forms of progress.
But if you have used the same weight and repetitions for months, everything feels comfortable and nothing is changing, it may be time to challenge yourself a little more.
One extra repetition.
A little more weight.
A slower, more controlled movement.
Then see how you recover.
Sleep and protein matter too.
The aim is not to win one session.
It is to keep progressing over time.
Our next 7 Day Trial starts on Monday 21st September.
It is £10 for the week and you can try up to three coach-led sessions in Marlborough, Chippenham, Devizes or from home.
We will help you learn the technique first, then build the confidence to push at the right pace for you.
It is specifically for women in their 40s, 50s, 60s, 70s and 80s+ who need a plan, support and accountability.
Message or comment “TRIAL” and I’ll send you the details.
Matt