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Strength training has several considerations, like:
- How you should move?
- What should be your form?
But, the most common question is, how much weight should you lift?
Both beginners and advanced weight lifters have this query in their minds because choosing an appropriate weight is crucial for achieving your muscle-building goals.
Use your body as weight
Before thinking about the amount of weight, make sure you know the movements. If you cannot perform an exercise without weight, can you expect to do it correctly with weight? For instance, if you cannot climb the stairs normally, would be able to walk on the stairs carrying a bag weighing 15 kilograms?
The answer is, no. Plus, there are chances of injury. Now, you might ask, how can I perform weight lifting exercises without any weight? Well, it’s easy. Grab a barbell and practice the movement without adding any weight. Check in the mirror if your movements are flawless. You can also record your activities.
Similarly, pick the dumbbell bar and move it as you are lifting weights. Such practices help you to move correctly, minimize injuries and enjoy expected results. Apart from that, use your bodyweight to work out. Exercises like pushups, chin-ups, planks, bench dips etc., do not need any weight or special equipment. Master these workouts before you pick up weights.
How Much Weight Should I Lift?
The correct amount of weight depends upon several factors including your age, sex, experience level, and fitness goals. If your health is good, you should start lifting light to moderate weight. If you are a beginner or slightly nervous about your performance, start with light weights.
Once you master the technique, lift weights that can give you a sense of exertion while you complete the sets. For instance, if you are doing three sets of 15 reps, you should feel challenged to complete the set after around 10 to 12 repetitions.
Set your goals
The weight depends upon the goals you want to achieve with the help of strength training. The weight, rep numbers, sets, and training schedule depends on what you want. Whether you want to increase your muscle size, build strength or improve overall fitness, the amount of weight differs according to your wishes.
1. Improve or maintain overall fitness
Do you want to maintain your overall fitness? Then, perform 3 sets of each strength training exercise. The reps should vary from 8 to 15. Choose a weight that can allow you to complete all the reps without much struggle. Work out on all your body parts for two to three days every week to live a healthy and fit life.
2. Improve muscle strength
To build muscle strength, you can try the rep range of 8 to 12. But, include three to five sets each of 5 to 8 reps with heavy weights. To strengthen your muscles you have to challenge them in each repetition. However, it’s not a bright idea for newcomers to indulge in weight lifting. Build solid fitness before lifting heavy weights.
3. Increase muscle size
You have two options if you want to increase your muscle mass. Train with high weight at lo rep range or use moderately challenging weight and perform a high number of reps. For instance, one to three sets of 8 to 15 reps using moderate weights. Afterwards, you can perform at least 3 to 6 sets consisting of 1 to 12 reps using high weights. Train for three to five days for best results.
When to increase weight?
Once you perform the last rep with less effort, it is time to increase the weight. Increasing the weight over time is essential in strength training. Not increasing the weight might not give you the expected results. Plus, the chances of hitting a fitness plateau also increase.
Tips to prevent injuries
- Avoid overuse: Do not perform too many set of the same or different exercises. Get rest in-between the sets. 30 to 90 seconds in between the sets is the best duration for rest if you are strength training.
- Proper warm-up: 15 to 20 minutes of warm up is crucial before you start weight lifting. Stretching, aerobics and mobility exercises are best for warming up your body.
- Include cross training: Practice cross training on the days when you are not lifting weights. It decreases the risk of injury, boosts your metabolism and also burns the unwanted fat in your body.
Conclusion
Start with low weights in the initial days. Increase the weight only when you are comfortable with the exercise. Keep in mind that that maintains correct form is one of the most important aspect of strength training. So, consult a gym trainer or expert if you are unaware of the techniques of weight lifting workouts.
Thank You 🙏
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