The three questions you should ask yourself when you start lifting weights
Choosing the right weights can make or break your lifting session. Go too light and you might miss out on progress but go too heavy and you risk injury.
So, how do you find the right balance?
Juniper personal trainer Jackson Anderson has shared some expert tips on how to choose the ideal weights for your workout, tailored to our goals and fitness level
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Choosing the right weight can make or break or weight lifting session. Getty
Define your goal
The first step in selecting the right weight is understanding your goal. Are you aiming to build muscle (hypertrophy), increase strength or improve endurance?
Each goal requires a different approach:
- Muscle growth (hypertrophy): For building muscle, aim for a weight that allows you to complete 8-12 reps per set with proper form. You should feel challenged by the last two reps but still be able to maintain control.
- Strength gains: If your goal is to get stronger, choose a heavier weight that limits you to 3-6 reps per set. These sets are more intense and typically require longer rest periods.
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For muscular endurance, high reps with lighter weights are recommended. Getty
- Endurance: For muscular endurance, lighter weights and higher reps (15-20+) are ideal. This approach is excellent for improving stamina.
- General fitness or for getting started: A moderate weight that allows for 10-15 reps works well for overall fitness goals. This range often blends strength and endurance benefits.
Start light and build up
If you're new to lifting, always err on the side of caution. Start with lighter weights to master your form. Even seasoned lifters periodically reassess their form with lighter loads. A common mistake is letting ego dictate weight selection, which often leads to injury or poor results.
Here's a quick self-check:
- Can you complete the full set with the proper form?
- Are the last few reps challenging without compromising technique?
- Do you feel muscle fatigue in the target area rather than strain in your joints?
If you're answering "yes" to all three, you've likely picked the right weight.
Progressive overload is key
Regardless of your goal, progressive overload gradually increasing the weight, reps or intensity is essential for progress. If you've been using the same weights for months without much challenge, it's time to step it up.
Signs you're ready to increase weight include:
- Completing all sets and reps with ease.
- Feeling little to no muscle fatigue after your workout.
- Not seeing progress in strength or muscle tone.
When you spot these signals, increase the weight by two to five per cent. Small jumps lead to lasting gains.
PT Jackson Anderson says slowly gradually increasing the weight overtime is key for results. Getty
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Additional factors to consider when selecting a weight
If you're utilising advanced training techniques such as drop sets, reps in reserve or time under tension loading this will also influence your chosen weight for lifting.
Different exercises may also require different weights depending on the muscle group. For instance, you can likely lift heavier weights during a compound lift than an isolation exercise.
Adjust your intensity accordingly and ensure to take extra time warming up including 'warm up' sets as you begin to lift heavier weights.
Differenent exercises may require different weights, depending on the muscle group. Getty
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Don't be afraid to ask for help
If you're unsure about what weight to start with or how to progress, ask a trainer for specialised support. Having someone spot you or check your form can make a huge difference, especially when pushing yourself with heavier loads.
Overall, selecting the right weight isn't about lifting the heaviest load in the gym – it's about choosing a weight that challenges you appropriately for your goals. Start conservatively, progress consistently and always prioritise form over weight.
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