Weight training has become a popular form of exercise among people of all ages and fitness levels. However, many beginners often struggle with the question of how much weight they should lift.
A good starting point for beginner weight lifters is 5LB for men and 3LB for women. Starting out with low weights allows you to perfect your form and build a solid foundation to begin any weightlifting journey.
As you progress in your training, you can gradually increase the weight and challenge yourself. It is also essential to listen to your body and not push yourself beyond your limits. Overexertion can lead to injury and may set you back in your training goals. By starting with light weights and gradually increasing the weight and intensity, you can develop a safe and effective weightlifting routine that will benefit your overall health and fitness.
Let's look into the 5 factors you should consider when choosing proper weights for you.
Your fitness level
Your goals
Your body type
Your age
Your overall health
Factors that affect the weight you should lift
Your fitness level
Your fitness level is one of the most important factors that determine the weight you should lift. If you are a beginner, you should start with lighter weights to avoid injuries and build a strong foundation. On the other hand, if you are an experienced lifter, you can lift heavier weights to challenge your muscles and promote growth.
Your goals
Your fitness goals also play a crucial role in determining the weight you should lift. If your goal is to build muscle mass, you should lift heavier weights with fewer repetitions. If your goal is to improve your endurance, you should lift lighter weights with more repetitions.
Your body type
Your body type also affects the weight you should lift. If you have a smaller frame, you should lift lighter weights to avoid injuries. If you have a larger frame, you may be able to lift heavier weights without putting too much strain on your muscles.
Your age
As you age, your muscles lose strength and mass. Therefore, if you are an older adult, you should lift lighter weights to avoid injuries and promote flexibility.
Your overall health
Your overall health also plays a role in determining the weight you should lift. If you have any health conditions, you should check with your doctor before starting any weight training program.
How heavy should your weights be?
Now that you know the factors that affect the weight you should lift, let's dive into how heavy your weights should be.
Determine your one-rep max
Your one-rep max is the maximum weight you can lift for one repetition with proper form. To determine your one-rep max, you should gradually increase the weight until you can only lift it once with proper form.
Use the percentage method
Once you have determined your one-rep max, you can use the percentage method to determine the weight you should lift. Here's how it works:
For strength training: Lift 70-80% of your one-rep max for 4-6 repetitions
For muscle growth: Lift 60-70% of your one-rep max for 8-12 repetitions
For endurance training: Lift 50-60% of your one-rep max for 15-20 repetitions
Listen to your body
While the percentage method is a good starting point, you should also listen to your body. If the weight feels too heavy, you should decrease the weight. If the weight feels too light, you should increase the weight. For example, I lift much less weight than the percentage method suggests, and I get better results.
Gradually increase the weight
As you get stronger, you should gradually increase the weight to continue challenging your muscles. However, you should not increase the weight too quickly, as this can lead to injuries.
Conclusion
Determining how heavy your weights should be is not an easy task. It depends on several factors, including your fitness level, goals, body type, age, and overall health. To determine the weight you should lift, you should determine your one-rep max, use the percentage method, listen to your body, and gradually increase the weight. Remember, safety should always come first, so start with lighter weights and focus on proper form.