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A client who has just completed her first month of resistance training currently uses 100 lb on the leg press machine. What is the most appropriate increase in resistance for her next workout?
105-110 lb
110-120 lb
120-125 lb
130-150 lb
The correct answer is: 105-110 lb
The most appropriate increase in resistance for a client who has just completed her first month of resistance training is a moderate increase that allows her to progress without risking injury or causing excessive fatigue. Typically, for clients who are new to strength training, an increase of about 5-10% of the current weight is considered safe and effective for promoting muscle growth and strength adaptations while allowing the body to adapt to the increased load. In this case, the client is currently using 100 lb on the leg press machine. A 5-10% increase would range from about 105 lb to 110 lb. By choosing to increase her resistance to between 105 lb and 110 lb, the client can challenge her muscles effectively while minimizing the risk of overexertion, which is particularly important for those early in their training journey. This incremental approach not only promotes continued strength gains but also helps in building confidence and proper technique as the client progresses in her training regimen. A jump to 110-120 lb or higher could potentially lead to improper form or injury, especially for someone at the beginning stages of resistance training. Therefore, the recommendation for a modest increase aligns well with best practices in strength training for beginners.