Strength training may not be rocket science, but for the average person, figuring out the best, safest, and most effective ways to lift weights is no small task. There's no shortage of workout videos, toning classes and fitness plans you could follow to reach your goals of toning up, building strength, and reshaping your body. But even if you're following a great plan designed by a knowledgeable trainer, one big question still remains: How much weight should you be lifting? This is by far the most common question I receive. While there is no easy answer, I'm going to break it down for you as simply as possible so that you are getting the results you're looking for from your strength training program while staying safe at the same time. How much weight should you lift during strength training? Drum roll please… It depends. I know, I know, not a straight answer, but an accurate one! Let me explain. We are all at different strength levels and the muscles throughout your body vary in strength, too. So while 10 pounds might be the ideal weight for you to lift during biceps curls, you could struggle with that weight during lateral raises, or leg press it all day as if it were a bag of feathers. So keep in mind that the amount of weight you lift during one exercise could be too light or too heavy for another. That said, you'll probably need to experiment with a variety of weights to find the appropriate level for each exercise you do. Working out at a gym makes that easy, but doing so at home will take a little more space and investment. I think it's a good idea to have at least two, and ideally three sets of dumbbells at home: a light, medium and heavier set, which is defined by your own fitness level. That could be 2, 5, and 7 pounds for one person, or 5, 10 and 15 pounds for another. Personally, I keep 6, 10 and 20 pound weights at home, which allow me to do a variety of workouts and exercises safely and effectively. So how much should you lift? Here are the 5 guidelines you need to follow to select the proper weight for strength training.
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