Beginners can find strength training both exciting and overwhelming. The most frequently asked question is “What weight should I start at?” It is important to choose the right weight for building strength and preventing injuries. This blog will help you choose the right weights for your strength training to get started safely and effectively.
Understanding Strength Training Basics
Strength training is a series of exercises designed to improve muscular strength and endurance. This includes weight lifting, resistance bands, and bodyweight exercise. The goal is to gradually overload the muscles to cause them to adapt over time and become stronger. It’s important for beginners to concentrate on the correct form and technique prior to increasing weight.
The Golden Rule: Starting Light
Start light for beginners. By using lighter weights, you can learn the correct form and reduce the risk of injury. Correct form will ensure that the correct muscles are engaged and you avoid unnecessary strain on your joints and ligaments.
How to Calculate the Starting Weight for
- Assess Your Current Fitness Level: Your fitness level will determine your starting weight. Start with light weights, or your own body weight, if you have been inactive.
- Test Different Weighs: To find the best-starting weight, try different weights for basic exercises like squats and lunges. Bench presses and biceps curls are also good options. Select a weight you can comfortably lift for 12-15 reps while maintaining good form.
- The Talk Test: During your exercise, you should be in a position to have a conversation without becoming breathless. You may be carrying too much weight if you have trouble talking.
- The weight should challenge you enough that you feel it during the last two to three repetitions, but can still perform them with good form. You can increase the weight if you are able to perform all the repetitions without difficulty.
Suggested Starting Weights
- Dumbbells: For beginners, a range of 2-5 pounds (1 kg) is ideal for upper-body exercises. A range of 5-10 pounds (2-5kg) for lower-body exercises would be a good starting point. You can adjust the weights to your comfort level and control.
- Resistance bands: These are perfect for beginners, as they are adjustable and easy on your joints. As you gain strength, start with a lighter resistance band.
- Bodyweight Exercises: Push-ups and planks as well as bodyweight squats can be excellent exercises for building strength. Focus on the form, and increase the repetitions slowly.
Progressing Safely
Gradually increase your weight as you gain strength and confidence. You can increase your weight by 2-4 pounds every 2 to 4 weeks depending on how you are progressing. Prioritize form and technique before lifting heavier weights. Consistency and patience are the keys to success in strength training.
Conclusion
Beginners must choose the correct weight to begin strength training. Start with a lightweight, master the form, and then increase it as your strength increases. Following these guidelines will help you safely and effectively begin your strength-training journey. This will pave the way to long-term health and fitness.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of Youth Sports Training, one-on-one training, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!