How to Choose the Right Weights

As a personal trainer, I’ve worked with all types of clients. Those who love heavy lifting and are always pushing to go bigger. Those who refuse to pick up two-pound weights. And everyone in-between. Weight training is essential in every fitness program as it helps you build muscle, endurance, and overall strength!

Choosing the right weights can seem tricky, especially if you are just starting out with training. There is a science to choosing the right weight, which is why so many people either go too heavy or too light. I am sharing my fool-proof method for choosing the right weight for you, for any exercise, every time

Before choosing your weight, it’s important to understand the proper form and technique for each of your movements to ensure you are getting the most out of the exercise and preventing injury. When you can execute the exercise with proper form and technique, for 2-5 reps more than your recommended goal, then it’s time to increase your weight!

Rule of thumb for increasing your weights:

• For upper body exercises, you should increase weight by 2.5-5 lbs. at a time

• For lower body exercises you should increase weight by 10-15lbs. at a time

It’s always better to start off low and increase until you are being challenged! By starting slow and low, you can warm up your body and prepare it to handle the heavier weight once you’re ready. Weight can vary depending on your goal and the exercise itself. Meaning you might be able to handle 12-pound weights for most upper body exercises, but when it comes to overhead tricep exercises you may only be able to handle a 10-pound weight. Set a goal and then level up your weights to meet that goal. If you are going for heavy lifting, focus on your strength by doing 1-6 reps and 2-6 sets. For more moderate lifting, focus on your strength and muscle tone with 6-12 reps and 3-5 sets. Those dabbling in some light lifting, focus on your muscular endurance with 12+ reps for only 2-3 sets.

There are so many benefits to progressively increasing your weight with your strength training exercises. First, it helps you build more strength over time because you can move more weight. It helps you tone and grow your muscles (hypertrophy). Most importantly, it helps you prevent injuries that can be common in weightlifting. By following the right progressive weight increase technique, you will slowly build your strength over time, maintaining proper form along the way, and creating stability that can handle lifting heavier weights.

Ready to level up your strength training? If you’re unsure about the right weights for your exercises or need personalized guidance on form and technique, schedule your free consultation with me! Together we’ll created a plan to safely and effectively progress your training. Click here to book your session today!