How Much Weight Should You Start Lifting at the Gym?

26 May, 2022 | admin | No Comments

How Much Weight Should You Start Lifting at the Gym?

How Much Weight Should You Start Lifting at the Gym?
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  • Interested in starting weight training? Here’s where to start, according to an expert.

    If you’re increasing your weight training or just starting out at the gym, it can seem a little daunting. You can’t understand the terminology – what are delegates? More sets?, learn which gym leggings will be worth a look and which won’t, or learn how much weight you should start lifting.

    Luckily for you, we’re talking to Dean Zwek, a personal trainer with over fifteen years of experience who now works here. total fitness.

    Know this: It can be difficult to decide which weight is right for you, of course – too heavy and you could hurt yourself, too light and you won’t see results – but most importantly, in a workout. Being fit is what you love and that promotes both your physical and mental health.

    Keep scrolling for Zweck’s top tips for how much weight you should start lifting. — and while you’re here, don’t miss our round-up of the best gym classes, fitness tips, and gym workouts.

    How much weight should I start lifting? your guide

    Before you get started, know this – there are tons Read more about the benefits of incorporating resistance-based exercise and weight lifting into your workout routine, according to an expert. “Whether you want to build strength, replace stubborn body fat, or define your muscles, lifting weights is great for improving your overall fitness and wellbeing,” he explains.

    a 2021. According to StudyEven three 30-minute sessions of resistance training per week is enough to potentially reduce the risk of premature death from all causes by 10% to 20%.

    Still, knowing where to start lifting weights is well, tough, isn’t it? especially For those who are new to using weights or working out completely. If lifting isn’t your thing—our explainer on the benefits of running, barre benefits, yoga poses, and yoga for beginners could be more on your road.

    how much weight should you start lifting as a beginner

    Curious to determine how heavy a weight you should choose, and how it depends on the type of exercise you’re doing? You are at right place. Try the following first:

    1. Establish Your Fitness Goals

    First and foremost, the trainer shares that you should establish what goal you want to achieve – do you want to build strength, improve muscle mass, or improve stamina? “This will help you decide how many repetitions of each exercise you should aim to complete,” he shares. If you’re not sure, contact a professional at your gym—after all they’re there to help.

    Want to build muscle and strength? Choose a low to moderate number of reps per exercise, such as 8 to 14.

    Want to improve stamina? Choose a higher number of reps, such as 16 to 20.

    Regardless of reps – it’s important that your weight challenges you so that the last few reps of your set are difficult to complete. “Aim for a middle ground where the weight challenges you but isn’t so heavy that it compromises your form,” he shares. “This is when the risk of injury is high.”

    2. Understand Exercise

    There isn’t a one-size-fits-all approach when it comes to weightlifting, shares a personal trainer. “You’ll find that the amount of weight you can lift varies greatly from exercise to exercise,” he continues.

    Use this: Before you lift your weight, consider what type of exercise you’re doing and what muscles you’re targeting. “Compound exercises, such as squats or chest presses, target more than one muscle group at a time. This means you can often use heavier weights when completing an exercise that specifically targets isolation. targets one area in the body, such as the bicep curl,” he continues.

    It should come as no surprise that large muscle groups, such as your hamstrings, glutes and chest, can withstand high levels of resistance. “Adapt your weight accordingly,” he advises. For example, don’t use the same weight for a shoulder press as a deadlift.

    3. Use Trial and Error

    Think about what muscles you’re targeting, as well as how many reps you’re targeting to complete, whether it’s time to start lifting your dumbbells, kettlebells, or loading your barbells, Gives advice to the trainer. “Trial and error is key when it comes to finding the right weight for your workout. especially When you’re new to lifting weights,” he shares.

    Use this: A general rule of thumb is to start reasonably light, such as 2kg to 5kg for upper body workouts and 8kg to 15kg for lower body workouts. “Try a few reps using a weight you feel is appropriate for you and if you have no prior experience using weights, start at the lower end of the range,” he advises.

    Not sure how to workout the “right” weight? See what it feels like to complete the reps and how comfortable you are with the weight and speed, advises the expert. “If you think completing your set will be relatively easy with your current weight, gradually add additional weight or, if you’re struggling to complete the first few repetitions, choose a lighter weight.”

    Ultimately, you’re aiming to use a weight that will completely tire your muscles by the end of your set, but not from the beginning, he advises.

    4. Keep pushing yourself

    And in the end, the right weight for you may no longer be the right weight for you in a few weeks or a few days, he stresses. “When you train consistently, you will see that you are able to increase your weight substantially, especially at the beginning of your fitness and weightlifting journey.”

    Curious to know when you’re lifting weights at the gym? Once you get to the point when the last few reps of your workout are feeling comfortable, it’s time to switch to a higher weight, shares the expert.

    Use this: A good habit to get into is to keep a journal and write down the reps you do and the weight you are using for each exercise, noting how your body is responding to the workout. “If you can complete all your reps and feel fine over the next few days, that’s a sign to increase that weight,” he shares. Read our guide to wellness planners if you’re in the market.

    Also note here: PT assures that there is no set time frame for when you need to move to heavier weights – the adaptation process is completely different for each person. “It’s important to listen to your body and not overwork yourself unnecessarily,” he stressed.

    girl lifting weights in gym

    How Much Weight Should You Lift as a More Advanced Lifter?

    It will depend on your fitness level to begin with. Take stock of the weight you’re lifting and aim for progressive overload each week — that is, slightly improve your lift week by week.

    Assuming you’re on a 40kg deadlift one week, aim for a small improvement of 2.5kg the next week to have the same amount of reps for a new personal best of 42.5kg. Such progress would be slow but steady and yield more long-term benefits.

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