How much weight should you be lifting?

One of the more common questions I get asked in the gym (besides how to lose belly fat), is "how much weight should I be using?" The answer is... it depends. But here are some ways to find a weight that works for your workout goals.

First thing you need to ask yourself is, why are you coming to the gym? Is it to get stronger? Do you want to sculpt some bulging biceps or grow a 'thicc' booty? Are you looking to lose weight and reduce your body's fat percentage? or are you training for a marathon? Whatever your goal might be, it is important that the weight you lift is right for the goal you have set.

If you are just a beginner in the gym and planning a workout for the first time. My advice is to keep it simple. Finding the amount of weight you should be exercising with might take a few sessions; so start light. In fact - start minimal. Get used to the movement pattern first then build up from there. If you can get to 10 reps with good form, and feel like you still have a couple of reps left in the tank, that's a good place to be. Give yourself a short rest in between sets (approx. 90 seconds) and repeat for a total of 3 sets.

If you do have a goal, here are some basic parameters you can use to decide the amount to lift, in comparison to the advice for beginners:

1. Improve Strength: Lower your reps and increase your weights. The amount you lift should be getting you closer to failure compared to the beginner.

2. Hypertrophy: Working closer to those beginners reps and sets. 8 - 12 reps is a good range to get you started. Again, use a weight that feels like you have a rep or two left in the tank.

3. Endurance: Lighter weight than the beginner with a higher number or reps.

   
   

With all of these, other factors and variables such as rest time, tempo and intensity come in to play.

If you do have a goal and want to get more specific with the weight you are lifting, sets and reps, shoot me a message, and we can have a chat.