A common question is how much weight a person should lift when strength training. It’s an important question; the answer depends on a few things.
Start with lighter weights.
First, if you’re new to strength training, start with lighter weights. This is especially important if you haven’t been active or are recovering from an injury. You don’t want to injure or strain your muscles, so pick a weight you can lift comfortably for 12-15 reps. It should challenge you but not be too heavy.
As you get used to the exercises, you can gradually increase your weight. Aim for 5-10% more each week. This will help you see progress and build strength over time. You’ll be amazed at how quickly your body can adapt to new challenges.
Choose a challenging weight.
But don’t just pick any weight. Choosing a weight that challenges you is essential, but not so much that you can’t keep proper form. The weight is too heavy if you’re struggling to keep your record. The weight is too light if you can easily do more than 15 reps.
Listen to your body.
Listen to your body, too. If you feel pain or discomfort during or after the exercise, it might be a sign that you need to adjust the weight. And if you feel like you can do more sets, it might be time to increase the weight. Remember that your body is unique, and what works for someone else might not work for you. Trust yourself and your instincts.
Don’t forget about rest and recovery.
Rest and recovery are just as important as the workout itself. Your muscles need time to recover between sessions, so aim for at least 48 hours between strength training sessions for the same muscle group. During this time, focus on cardio and flexibility exercises to keep your body moving and prevent stiffness.
To sum it up, start with lighter weights, increase gradually, choose a challenging weight with which you can keep the proper form, listen to your body, and don’t forget about rest and recovery, cardio, and flexibility. Consistency is key, so stick with it and enjoy the journey! By following these tips, you’ll be well on your way to building strength and achieving your fitness goals.