ACE Health Coach Certification Practice Test

After completing two sets of 12 repetitions with a 200 lb barbell, what is the most appropriate next weight for progression?

1. 205 lb

2. 210 lb

3. 225 lb

4. 235 lb

The correct answer is: 210 lb

When considering the next appropriate weight for progression after completing two sets of 12 repetitions with a 200 lb barbell, it's essential to understand the principles of progressive overload. This principle states that in order to build strength and muscle endurance, one should gradually increase the weight lifted. In this scenario, since the individual has successfully completed two sets of 12 repetitions with 200 lbs, a safe and effective increase would be to add a modest weight increment. Increasing the weight by 5 lbs to reach 205 lbs allows for continued progressive overload while also ensuring that the lifter can maintain proper form and complete the desired repetitions without excessive strain or risk of injury. Jumping to 210 lbs or higher (such as 225 lbs or 235 lbs) might be too aggressive of an increase at this stage, especially as the goal is often to ensure that the lifter can complete their sets with good technique. Incremental increases are key to avoid plateaus and overtraining, and with a 5 lb jump, the individual can evaluate their performance at the new weight before deciding on further increases. This careful approach underscores the importance of gradual progression in a strength training regimen, making 205 lbs the most appropriate next weight.