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Choosing the Right Weights for Your Workout

Choosing the Right Weights for Your Workout

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Choosing the Right Weights for Your Workout

Whether you're lifting to build muscle, lean out, gain endurance, increase flexibility, or get stronger, picking the right weights for your goals is very important. Seeing results is a matter challenging our bodies. And part of challenging ourselves rests on the act of choosing the correct weight to break down our mucles, so they can come back stronger! 

 

So...how do you pick which weight is most appropriate for you? 

 

This isn't a "one size fits all" deal, unfortunately. The answer is different depending the situation. There also isn't an ideal range or ratio of weights for every person--though if there were, it would make my job SO much easier...HA. 

 

But there are some general guidelines that can abide by to help you pick the correct weight to get you to your goals! 

 

Listen to your body

 

I always like to give my clients this reminder. None of these guidelines for picking the correct weight will matter if you don’t listen to your body! Just because someone else uses 50lb dumbbells to deadlift doesn’t mean that weight will be safe for you. Always check in with your body and with your form. If you’re feeling any straining or pain in your body that doesn’t feel normal, you might want to consider dropping the weight. If you don’t feel anything at all, maybe raise it. But maintaining proper form is at the top of the priority list! 

 

Your weight should make you WORK for those last few reps

 

No matter how many reps you are doing—whether it be 10 or 30—the last 1/4 of the reps should be SIGNIFICANTLY harder than the previous reps. This should be for each and every individual set of repetitions. So if you are doing 3 sets of 20 reps, the last 5 reps of each of those sets should be MUCH harder. 

 

Each exercise can require different amounts of weight.

 

Every exercise is different and serves a unique purpose. So the amount of weight you use to perform a squat will be much heavier than the weight you use to perform a biceps curl. Typically, your leg muscles are much stronger than your upper body muscles. So it would make sense to need more weight on a lower body exercise to get the same physical effect as an upper body exercise. This will take some experimenting on your part…play with different weights to see which gives you the appropriate level of difficulty!

 

The TYPE of weight you use will vary as well

 

There are ALL sorts of weights you can use to perform an exercise. Dumbbells, kettle bells, resistance bands, sand bags, ankle weights, medicine balls etc. And some can be more beneficial for an exercise than others. For example, when performing a weighted burpee, I would rather strap some ankle weights on instead of holding dumbbells in my hands. This will help me protect my wrists from any instability and it also gives me one less thing to think about so I can better focus on my form. Other times, resistance bands can provide more of a burn than dumbbells, or kettle bells can increase the level of instability. So it’s all dependent on your goals and what feels most comfortable to you. 

 

What are your favorite types of weights to use?! 

Happy lifting! xx

Kennedy

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