How to choose the right weight to start with

If you’re just stepping foot in the gym for the first time, it can feel intimidating to select weights for movements you may never have done before. Don’t let that scare you, with a little bit of planning you will be on your way in no time. 

It’s best to have a plan of exercises you plan to do for each workout. Bring a sheet of paper or create a note on your phone with the exercises you would like to do and how many reps of each you want to complete. If you have a personal trainer, they will take care of all planning, so you can just focus on working out.

Better to start too light, then to start too heavy. Choose a weight that seems challenging but safe. At first, You want to be able to do the exercises without straining. You should feel some muscle fatigue as you finish the last few reps.

Most weight lifting programs will recommend an 8-12 rep range, which means that you can complete an exercise 8-12 times in a row. Take note of the weight that feels best for each move and use that to guide future workouts. 

How to know when it’s time to increase your weights

When you’ve perfected your workout routine and you’ve been doing it consistently for a few months, you may be wondering how to know when to increase. 

If you find that you’re breezing through your workout and you’re not feeling fatigued by the end of a set, that is a sign it’s time to bump up your weights. You never want your workout to feel too easy. 

Also, keep an eye on your muscle soreness. In the beginning, you will likely be sore a lot because your muscle fibers are consistently being broken down and rebuilding as your body adjusts to this new level of exercise. Once you’re in a workout routine, you may notice this less and less. This is normal.

How much weight to increase will depend on the type of movement you are doing, but a good place to start is by gradually going up to the next available increment. You are able to add weight faster to compound exercises that work a lot of muscle groups at one time.

Only increase your weight until the point where you are back to feeling as if you almost can’t complete a set. You have to get out of your comfort zone to make progress. If you are doing sets of 10 reps, you want the last 2-3 reps to feel challenging but not impossible. 

Smart weight lifting

Always make sure that you understand the fundamentals of the exercises you want to complete so you can select a safe weight for each movement. Investing in a personal trainer, even if it's just for 1-3 sessions will go a long way.

When in doubt, lift less than you think you can until you’re sure that you can do it. What feels good for 1-2 test reps may feel very difficult in a series of 8-12 reps. Make changes and increases slowly and only after you know you have mastered a move and are ready for more. 

Most importantly, don’t compare the weight you’re lifting to anyone else. Everyone’s body is capable of different things and it’s important to listen to your own body’s limits to avoid injury. 

 

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 Detric Smith, CSCS, ACSM Exercise Physiologist, Precision Nutrition Level 1 Coach 

Owner, Results Performance Training

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