Many strength-training programs are designed using progressive overload. 

This requires lifting a percentage of your maximum strength, which is the amount of weight you can lift for only one rep of a compound movement — your one-rep max (1RM). Finding your 1RM is a helpful way to measure and increase your pure strength.

“If you’re a beginner, simply start by getting familiar with different strength-training movements and equipment before you take on a progressive overload plan. It isn’t worth risking injury by going too heavy on movements if you’re still learning,” Jackson advises. (If you are newer and are looking to find your 1RM and increase your strength with a customized plan, she suggests working one-on-one with a fitness professional.