We are stronger than we think. According to a recent study conducted by exercise physiology professor Stephen Glass at Grand Valley State University in Michigan, novice weightlifters don't lift as much as they can and should to increase strength and improve muscle tone.

The novice weightlifters who participated in the study lifted less than 60 percent of their maximum lifting ability, an insufficient amount of weight, according to the study.

The maximum amount of weight a person can lift for a given exercise is the repetition maximum, or 1RM. The 1RM is the basis for everything, said Donna Korzick, assistant professor of physiology and kinesiology at Penn State.

By process of trial and error, weightlifters can determine how much they can lift in just one effort or repetition, said William Buckley, professor of exercise and sport science and health education.

Whether 60 percent of 1RM is too much or too little depends on the number of repetitions and sets a person is lifting, he said.

Korzick recommends completing at least six but no more than 10 repetitions in a set, and no more than three sets per exercise.

"If you work a muscle more than it's used to, it will adapt," Buckley said.

The results of the study also show that weightlifters fail to max out -- to lift until they cannot lift any more, or lift to fatigue.

Fatigue is determined by the interaction between the nervous system and the muscle, Korzick said.

When the body lapses into a point of fatigue, the nerves fail to fire sufficiently and the weightlifter will be unable to lift any more, she said.

"It is due to a breakdown in communication between the nervous system and skeletal muscle itself," Korzick said.

Dave Biser (junior-music and economics), who has lifted weights on and off for three years, said he lifts as much weight as he can while still completing a set amount of repetitions.

Some weightlifters interpret "maxing out" as lifting the most amount of weight they can for one repetition -- a bad idea, said Chip Harrison, head strength and conditioning coach for Penn State.

Harrison said lifting to momentary fatigue, however, is all right. If a person can complete 10 repetitions, but not 11, then he or she has maxed out at 10, he explained.

"Work hard but within your individual limitations," Harrison said. Many people underestimate their ability, he added.

Lifting too much can result in injury for an inexperienced weightlifter. As a beginner, if you hurt yourself you're going to want to quit weight training altogether, Korzick said. It's better to lift conservatively rather than run the risk of getting injured, she said.

"Something is better than nothing at all," she said.

Both Buckley and Korzick recommend lifting two to three times a week, with a rest period in between lifting days.

Korzick said weightlifters should never exercise the same muscle group in two or more consecutive days.

Harrison said one of the best ways to avoid injury and learn to lift safely is to consult with knowledgeable professionals, take a class or participate in a weight training orientation program.

Stick With It, a program offered by Penn State, allows students to interact with professional staff, who show participants how to use equipment and give lifting advice, he said.

Aspiring weightlifters can also find information about weight training on the Internet and work with trainers at the White Building, Korzick said.

The physical changes that occur from weight training should become apparent in six to eight weeks, Korzick said.

The neural adaptations between the brain and the muscle take place first, meaning the body can lift more, but the muscle might not necessarily appear to grow any larger, she said.

The average woman will not experience the same hypertrophy, or increase in muscle size, as men, Korzick said; however, woman will experience the same change in physical strength.

The benefits of weight training can impact health across the lifespan. It helps posture, physical appearance, maintaining core strength and mobility in the aged, Buckley said.

"Your muscles limit or determine your ability to do work," Harrison said.

Weightlifting builds and maintains bone density, preventing osteoporosis. It increases metabolic tissue mass and affects metabolism, which helps in weight loss, Korzick said.

"The decline starts once you stop moving," Buckley said.

John Firebaugh (junior-information sciences and technology) said he has lifted for seven years in order to grow stronger. He said he bases the amount he lifts "usually just from experience."

"I try to go up a little each week," he said.