Weightlifting can benefit most health enthusiasts, whether you’ve recently begun your fitness journey or are planning to add a new task to your exercise routine. Lifting heavy weights helps individuals build and tone their muscles, improving their physical appearance and making them more resilient. It also lets you lose weight, especially with a healthy diet and regular physical activity.
However, like other things, you must consult a personal trainer to know how much you should lift. This step is crucial for achieving fitness goals and reducing the risk of injury. If you’re ready to stay safe and fit, we’ll help you know how much you should lift in your exercise routine.
How Can I Know How Much Weight to Lift?
Determining the appropriate weight for your muscles can be a trial-and-error process. You must balance using enough tension to promote muscular growth but not so much that you should use momentum to lift the weight.
You can find your optimal weight and determine when to increase it by maintaining proper form, tuning in to your body’s signals, and sticking to a set workout time frame. Also, avoid rushing through exercises and taking excessively long breaks.
Why Should You Use a Ten-Exercise Workout Program?
A 10-exercise workout program with three sets of ten repetitions for each activity is a good starting point for general fitness. You must select a weight that lets you complete the first set with moderate difficulty and rest between sets for 30-60 seconds.
Once you reach the tenth lift of the third set, you should be struggling but still able to complete the exercise without breaking form. Also, maintain this intensity throughout your fitness journey.
5 Tips for Determining the Ideal Weight for You
Finding the ideal weight for your needs can be challenging, especially without seeking help from a personal trainer. This section will help you with that.
1. Determine Your Fitness Goals
Successful weight training begins when you determine desired outcomes. Depending on your objectives, a personal trainer can recommend specific repetition ranges, set quantities, and weekly workout routines.
2. Learn to Gain or Maintain Overall Fitness
For beginners or those maintaining overall fitness, target three of eight to 12 repetitions with a weight that allows you to complete the sets. Work all body muscles twice or thrice weekly for strength training.
3. Improve Muscle Strength
You can build strength by including two to five heavier sets of three to five reps in your workouts. However, establish a solid overall fitness level first to avoid injury. Try two to four days of strength training weekly, with rest days in between, to allow for muscle repair and growth.
4. Increase Muscle Size
Your muscle size increases as you increase your sets and reps. Beginners must do one to three sets of eight to 12 reps at 70-85% of one-rep max. On the other hand, advanced lifters can do three to six sets of one to 12 reps at 70-100% of one-rep max.
5. Ensure Proper Form
When lifting weights, focus on isolating a muscle or muscle group during the movement. Swinging your body or using momentum to lift the weight disperses the energy intended for only one to multiple muscles, undermining the exercise goal. Also, you can achieve better results with less weight by not grunting, arching your back, or dropping weights.
When Should I Increase Weight?
You can see progress in weight training by continually increasing the weight you lift. If the last lift is too easy, you should increase your weight. You can challenge yourself and engage your core muscles by pressing your back against a wall or post while lifting weights.
Determining how much you should lift during your exercise routine helps you reach your fitness goals and avoid injury. You can stay safe and fit by considering your needs, gradually increasing your weight, and consulting a personal trainer.
If you need the best personal trainer in Dubai to help with your weightlifting journey, call Fission Fusion Fitness! Our members-only gym provides high-quality personalized training and nutrition plans. Contact us now!