How to find the right weight
A general rule is to find a weight that challenges you during the last repetitions of an exercise, but can also be supported for multiple sets. Another, more accurate way to determine how heavy it should be raised for your specific goal is to first determine the heaviest weight you can lift for three or five repetitions of a given exercise. For example, to understand the weight you should use for a stocky barbell, first understand the heaviest weight you can lift with an appropriate shape for three to five repetitions.
Next, you will need to enter the weight you lifted and the amount of repetitions you performed in a calculator with a maximum of one repetition. The calculator will give you a list of percentages of your maximum for a representative. Depending on your goal, you can use this information, along with the following chart, to understand set, repetitions and weight. You do not have to calculate your maximum of one repetition for each exercise, but I suggest you do it for essential lifts like the squat, the deadlift, the bench and the bicep curl.
|Endurance Strength||Maximum muscle growth (hypertrophy)||Maximum resistance|
|Weight||50-70 percent of your maximum repeater||75-85 percent of your maximum repeater  85- 100 percent of the maximum number of repetitions|
|Tax||One to three||Three to five||Four to six|
|Reports||12-20||Six to 12  From one to five|
Nutrition will also be the key
Because you are training for strength, you will have to make sure to increase the daily caloric intake to ensure that your body receives the accurate amount. macronutrients (especially proteins) to help you build muscle. On average, you need to consume 0.5 to 0.8 grams of protein per pound of body weight. Be sure to consult with your doctor before making any changes to your diet.