How Much Weight Should I be Lifting During my Workout?
When you're new to exercise, figuring out how much weight to lift can feel intimidating. You don't want to start with too little weight and not see results, but you also don't want to start with too much weight and risk injury. So how do you choose the right amount of weight for each exercise in your workout?
First, it's important to understand that the right weight for you will depend on your individual fitness level and goals. It's not a one-size-fits-all approach. Here are some tips I have learned to help you choose the right amount of weight:
1. Start light: If you're just starting out, it's best to start with lighter weights to get comfortable with the movements and prevent injury. This will also help you perfect your form before adding more weight.
2. Pay attention to your form: Make sure you're using effective form before adding more weight. This means reading a description or watching a demonstration, practicing engaging the correct muscles, and generally avoiding any quick jerking or bouncing movements.
3. Use the right amount of reps (ie. repetitions) and sets (ie. number of rounds): The number of reps and sets you do will also impact the amount of weight you should lift. If you're aiming for endurance and toning, you'll want to lift lighter weights for more reps. If you're aiming for strength and muscle building, you'll want to lift heavier weights for fewer reps.
4. Listen to your body: It's important to listen to your body and not push yourself too hard. If a weight feels too heavy or you're struggling to complete a set, it's okay to lower the weight or take a break. Try to check your ‘ego’ at the door (something I have to remind myself frequently to do)!
5. Gradually increase weight: As you get stronger and more comfortable with the movements, you can gradually increase the amount of weight you lift. It's important to do this slowly and incrementally to avoid injury. Typically, increasing weight 5-10% per session is considered a reasonable rate of progression.
6. Consult a professional: If you're still unsure about how much weight to lift, consider consulting a Physiotherapist or fitness professional with a background in exercise performance. They can assess your fitness level, form, and provide personalized recommendations.
Remember, the key to choosing the right amount of weight is to start light, focus on proper form, use the right amount of reps and sets, listen to your body, gradually increase weight, and consult a professional if needed. Don't be afraid to experiment and find what works best for you. With patience and persistence, you'll be lifting where you want to be and seeing results in no time.
- Thanks for reading and keep looking for more posts in the future on other ‘hot topics’ in the world of Physiotherapy and Physical Rehabilitation!
