Have you ever gotten to the gym and walked up to the dumbbell rack and wondered what weight you should pick for a certain workout? Try some of these tips to help you decide:
Consider your goal for the exercise. This can help when looking at how many repetitions you should do for each set. If you are looking more to increase strength and muscle-building, a rep range between 6 and 12 would be good. Higher repetitions are typically used for endurance and toning, somewhere in the range of 12-20.
Next, pick a weight that allows you to perform the exercise with proper form. Whether it is a bicep curl or a lunge, you should be able to keep proper form throughout every repetition. If this is not the case, consider lowering the weight you use for the exercise. By the last repetition you should be struggling slightly but not so much that your form breaks down.
On the other hand, if you can perform every repetition without breaking a sweat, consider adding weight to challenge yourself and get more benefits out of the exercise. This is the concept of progressive overload. Continually challenging yourself as you adapt to the weights you may normally choose to lift.
If you are stuck between two weights, one being slightly too hard and one being a little too easy, there are a few things to try. Increase the amount of repetitions you do with the lighter weight to achieve a higher level of fatigue. Or, increase the weight and decrease the amount of repetitions by a couple.
The personal trainers at Riverside Corporate Wellness can always help in choosing correct weights so that you can get the most out of your workouts.