Weightlifting is a wonderful way to both get stronger and improve your health. But weightlifting and strength training must be done safely to prevent injury. Every person has a different capacity for lifting weights. So, see below to discover how much weight is right for you!
How Much Weight Should You Lift?
The amount of weight you should lift depends on many factors, including your current endurance level and the type of exercise you are doing. Some weightlifting exercises are meant to be done with smaller weights but with a larger number of reps. Whereas, if you are only doing a single rep, you may prefer to use a larger amount of weight.
If your goal is to increase your strength to the maximum level, it is often recommended to lift very heavy weights but with six or fewer reps. However, if you choose to begin with moderately heavy weights, then 12 reps or less is ideal. It is often recommended to do 2 to 3 sets regardless of the number of reps and the weight. Performing a large number of reps with a heavy weight is not recommended, as this can lead to overstraining the body and injury.
When you begin lifting weights, it is best to start with a weight that you know for sure you can lift with ease. Each person has a different capacity, so try to experiment by starting at a lower weight than you think you can handle and then slowly work your way up to a higher weight. Beginning with a heavy weight that you cannot manage can be dangerous and lead to injury if overdone. Once you build a good base with a certain weight and you feel comfortable doing all of the reps and sets, then you can begin increasing a bit more over time.
Tips for Safe and Effective Weightlifting
As you begin to increase the amount of weight you are lifting, it is essential to ease into higher weights to provide your body with sufficient time to adapt. A good indicator for when you may have been passing your optimal weight amount is if you feel sore in your muscles around 24-72 hours after your workout, also known as delayed-onset muscle soreness (DOMS). This is a clear indicator from your body that you have pushed past your capacity, and it is best to allow some rest and ease off.
Many people may fall into ego-lifting, in which they push well past their capacity to show off or feel stronger than they are. But increasing your weight can often lead to a decrease in proper technique and put you at high risk for injury. Make sure you take adequate rest between workouts and reps to allow your body enough time to replenish itself.
As you move forward with your strength training, it is crucial to listen to your body and stop when you begin feeling pain or fatigue. Weightlifting is a great way to improve your health and is a vital part of every person's exercise routine. However, it must be done safely to gain the most benefits and prevent injury.