Choosing the right weights for your workout is crucial for getting the most out of your strength training while avoiding injury. Here are some of my tips to help you determine the appropriate weight for you:

1. Understand your goals

First, consider your fitness goals. If you’re aiming for muscle endurance and toning, lighter weights with higher repetitions (12-15 reps) may be ideal. For muscle growth or strength, heavier weights with fewer reps (6-8) will be more effective.

2. Test your limits

A simple way to gauge the right weight is by performing a set of 8-12 repetitions of an exercise. The weight should feel challenging by the last few reps, but not impossible. If you can easily do more than 12 reps, the weight is too light. If you struggle to hit 8 reps with proper form, the weight is too heavy. Always prioritise good form to avoid injury. If in doubt, start lighter and gradually move up.

3. Consider the muscle group

Larger muscle groups, like the legs and back, can typically handle heavier weights compared to smaller muscle groups, such as the arms or shoulders. For exercises like squats or deadlifts, you may need significantly heavier weights than for bicep curls or shoulder presses.

4. Progressive overload

Start with manageable weights and gradually increase them as your strength improves. This is known as progressive overload, and it’s key to continually challenging your muscles to grow stronger. Once a weight no longer feels challenging by the last few reps, it’s time to increase it.

5. Listen to your body

Pay attention to how your body feels during and after workouts. If you feel overly fatigued or experience pain, you may be using weights that are too heavy. Conversely, if you’re breezing through your sets without breaking a sweat, you likely need to step up the weight.

Finding the right weight involves a bit of trial and error, but by focusing on proper form and gradually increasing the load, you’ll find the balance that suits your fitness goals and keeps you progressing.

Have you got a question about your fitness goals or workouts? Please do not hesitate to reach out – I’m here to help you stay on track and achieve the best results!

With love,

Nicky x