How to select proper weight for weight lifting exercises?
Posted on June 22 2021
So you started your fitness journey and realised that without weight lifting it will be hard to build up the body of your dream. And here you are thinking from what weight size to start, should it be 5, 10, 20, or even 30 killos? How to select your best weight to achieve your goals and in the same time not to hurt yourself? In this article let's talk about the best advise to make your fitness journey fun and productive.
First of all, the correct weight lift while exercising depends on various parameters such as your age, sex, and goals you are trying to achieve.
Understand Your Goal
First step in finding your perfect weight during your weight sessions is to figure out what exact aim you are trying to achieve. There are usually 3 main goals that you might have:
- Gain more body strength
- Overall fitness
- Gain more muscles and increasing its size.
Depending on each goal there are certain rep ranges and sessions weekly frequency.
Gain more body strength
For getting more body strength its essential to include at least 2 -5 heavier sets in your workout or 3 to 5 reps. So the goal here is to do fewer reps at a higher weight that challenges you during each repetition. Though its important to mention here that before you start working on the body strength, its crucial to get your body overall fitness ready, so that not to have any risk of injury while lifting heavier weights. Try to make your strength workouts at least 2-4 times a week with a rest in between to let your muscles rest and recover.
This goal is ideal for beginners or anybody who is just aimed to maintain it body in shape and overall fit. There is no need to lift heavier weights, the weight size chosen should allow you to complete as many reps without struggling to finish the set. Number of reps recommended might be various from 4 to 8 reps per workout session.
Gain more muscles
This is also called hypertrophy, will occur whether you train at the lower rep range with higher weight or a higher rep range of 8 to 12 with a moderately challenging weight. The main idea here is to get volume in muscles, what is possible only by adding more sets and reps in every workout session. So during the week you can try to spread these extra reps and sets to make it more evenly spread and more gradual for your body.