How to select the best sized weights for your next workout

One of the most common questions we get asked is about selecting the most appropriate weight whether you’re joining us LIVE online, accessing any of the workouts in our On-Demand Content Library or joining us for an in-person workout.

Here are a few general guidelines:

  1. For strength training, choose a weight that allows you to do about 1-6 repetitions.

  2. To build muscle size, choose weights that allow you to perform about 8-12 repetitions.

  3. To train muscle endurance, you should choose a weight that allows you to lift at least 15 reps.

If you are investing in some small weights for your home workout space a small variety from 3-20lbs is usually sufficient. I also often recommend people invest in some tubing & loop bands. They are really easy to store and can increase the effort and challenge too by increasing time under tension!

For those who are new to an exercise routine/program we recommend you start with a lighter weight and really focus on form. Our members often select 3-5lbs hand weights when initially starting their program with us and gradually increase. You know when you are ready to progress when you complete a set without feeling fatigued. Remember, muscles adapt to the demands of exercise, so to keep the challenge and effort (and progress) going you have to change things up.

What if you don’t have access to a variety of weights?

You can still increase the effort and challenge when you:

  • focus on form

  • adjust the tempo (faster or slower),

  • include isometric/static holds

  • reduce rest time between sets

  • incorporate more complex movements (pair an upper body exercise with a lower body exercise)

When selecting weights for a workout here are a few things to consider: lighter weights can help to stabilize joints and tendons, heavier weights will help to increase muscle mass (size).  No matter what your goals are, always select the weight that allows you to maintain good form!

Fitmama Strong Durham has been operating in the Durham Region since 2010. We offer prenatal fitness, prenatal yoga, babywearing fitness, stroller fitness, live-online classes and and on-demand library of workouts. Our in-person and online community is a thriving and welcoming space for you and your littles.

#startwithus and #growwithus by purchasing one of our class passes. We can’t wait to have you join us! (formerly FITMOM Durham)

Fitness, FITMOM+Baby Classes, Durham, Health and Wellness, Postnatal, PrenatalJennifer Rogers