How to choose the right weight to exercise with (Beginner Edition)
Don’t worry, you are not the only one overwhelmed
A walk into the gym shows countless weights staring back with menace and intimidation.
A quick search for weights on Amazon gives a overwhelming feeling with hundreds of options for size, color, and shape.
An online search for the correct weight to use brings up articles using words heard last in 8th grade PE class and no one wants to be reminded of those times.
This was my experience when I began to workout for the first time two years ago. I had no idea what I needed for my body and was overwhelmed by the options available.
Now as a personal trainer, I understand how to choose the right weight my body needs to be challenged and I want to help you do the same! I want you to walk into the gym or buy a set of weights armed with new knowledge and confidence knowing you have made the best decision for your body!
Important Information to Know Starting Out
To start, I want you to expect to find two different weights for your body. Different muscle groups in your body vary in size and therefore strength. Typically when you first begin exercising your workouts will be total body, meaning you will be working all different areas of the body together or doing moves that work two or more muscle groups together. For this reason, I encourage you to buy 2 sets of weights; a set of heavier weights that can be used for exercises involving your chest, back, arms, and legs along with a lighter set of weights for your arms, shoulders, and smaller muscles of your legs.
The amount of weight you chose to use will have a direct impact on how you build strength and how your body increases its fitness level. If you are beginning to exercise for the first time in a while or looking to exercise to lose weight on your fitness journey, our goal is to put a general stress on your body. There are two reasons for this!
First, you are helping your body achieve a foundation of fitness that will allow you to perform daily activities more effectively. Things like; household chores, running errands, playing with your children, or chasing your dog around the house when they steal your favorite flip flops will all become easier as you increase your fitness level.
Second, you will increase your strength which means you will increase your lean muscle mass. We love this because as we replace body fat with lean muscle mass, our body burns more calories post workout in order to repair those muscles. If you are in a season of trying to lose weight in your fitness journey this is a huge help towards achieving your goal!
The Experiment
Unfortunately, I do not have a standard weight to recommend to everyone, instead I have designed a quick experiment for you to do to find the weights you need. Everyone’s body is in a different place in their fitness journey and this experiment will help you find weights perfect for you.
In this experiment I included two different household items for you use to discover your heavy and light weights.
*To perform a Bicep Curl, let the weight hang on your side by your hip. Curl the weight up towards your shoulder. Lower back to your hip while keeping the movement slow and controlled.
Rest for 2–3 minutes after trying with the heavier weight and attempt with the lighter weight.
*To perform a shoulder press, hold the weight by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle. Extend your elbows to push the weight over your head and slowly return to the starting position.
Oh heck yes! You now know with confidence which weights to buy online or to use at the gym!
I do have one last thing of note, the amount of weight you need WILL change (do not worry, it is a freaking good thing). As you continue to exercise, your body will increase in strength and these weights will not provide the challenge needed by your body.
How will you know if you are ready to go up in weight?
If you can do 12 repetitions of an exercise 3 times with a short break in between and experience little to no struggle (your last repetition in each set should not be easy), it is time to increase the weight!
My suggestions is to make your heavier weights your new light weights and increase your heavier weights to the next size up (e.g 10lb -> 12.5lb). This will ensure you are continually challenging your muscles as you increase you fitness level!
I am so excited for you to continue your fitness journey with this new knowledge in hand!
Remember, you are incredibly powerful right now and you have more strength than you imagine. Bring this mindset into your next workout and impress yourself!