The Best Weight for Strength Training?!
One of the most common questions in strength training is: "How much weight should I lift?" Too light, and you limit your gains; too heavy, and you risk injury and poor form. The key is to find the right balance that challenges your muscles enough to stimulate growth and strength without sacrificing technique.
Here are some tips for choosing the best weight for your strength training
routine, tailored to your goals and fitness level.
The sweet spot ?-
The 8-12 rep range is what I consider the sweet spot for most people.
If your goal is hypertrophy (muscle size), you'll likely be aiming for a weight that allows you to hit 8-12
reps before the last 1-2 reps become extremely difficult.
Eight to twelve reps will lead to safe strength gains. Textbooks might say 1-5 reps for strength, but it's not practical for most people I work with. The heavier weights intimidate people, and there is a higher chance of injury on most lifts. It also throws off the timing of sessions because it requires more sets to get in the
necessary volume.
You will not get toned by doing high reps with light weight. That is a myth. You need to challenge yourself and eat the right foods to get toned.
Prioritize Form Above All Else
No matter your goal, perfect form is non-negotiable. Lifting a weight that is too heavy will inevitably cause your form to break down, recruiting other
muscles (often the wrong ones) and drastically increasing your risk of injury.
How to Check Your Form:
- Start with a very light weight or even just your body weight to learn the movement.
- As you increase the weight, ask yourself: Can I maintain the correct posture and control the weight through the full range of motion?
- If you find yourself straining, swaying, grunting
excessively, or using momentum, the weight is too heavy. Reduce the load immediately.
Progressive Overload: Know When to Increase Weight
Your muscles will adapt to the stress you place on them. To continue building strength, you must continually increase the challenge—a concept known as Progressive Overload.
Increase the weight
when:
- You can easily complete all the prescribed sets and repetitions for two consecutive workouts without your form breaking down.
- If your goal is 10 reps and you can complete 12 with ease, it's time to increase the load.
Guidelines for Increasing Weight:
- Upper Body: Increase by 2.5–5 lbs (1–2.5 kg).
- Lower Body: Increase by 5–10 lbs (2.5–5 kg).
Need help designing a program? Send a text to 757 589 7028 with FREE Consultation! We can explain our program and get to know more about your goals!
