From not knowing how heavy you should lift to being stumped by the sheer array of possible weights to choose between kettlebells , dumbbells , barbells and medicine balls, to name a few , there are a few hurdles to jump over before you smash your gym workout.
Plump for too heavy a weight and you run the risk of injuring yourself. Go too light and your muscles won't be properly fatigued, grow stronger or build new tissue. Comfortingly, even seasoned lifters need to assess their choice of weight depending on what they're trying to achieve in their workout, so don't worry that spending some time deliberating makes you look like a newbie.
So, rather than stay in a quagmire of confusion, let your friends at WH set you straight. Read on. Choosing the right weight is important because it'll have a direct impact on a your workout and b whether you achieve the goals you set for yourself. Weight isn't the only factor to influence this. Generally speaking, hypertrophy training works in reps of 8—12, endurance 10—14 and strength in 4—8. Fortunately, most workout plans will include a guide weight range or, at least, give you an indication of the right weight with how many reps you're being asked to complete.
An easy way to test is to try a couple of reps using a weight you think is appropriate. If it feels too light or too heavy, adjust accordingly. But don't let that suggestion cloud your judgment. Barnet suggests giving yourself an assessment: Choose an exercise and weight you feel comfortable with.
You should be able to perform 10 to 15 repetitions with good form. If you feel like you could do more than that, it's time to up the weight. Learn When to Use Heavy Weights vs.
Light Weights. One size doesn't fit all in the gym either. So it's OK-and encouraged-to grab more than one size weight too, and adjust as necessary. Bicep curls might be perfect with 15 pounds, but you may need to scale back to 10s for tricep extensions. Are you trying to develop a single muscle group? Gain stamina? Perform a better curl? Setting your goals will guide your dumbbell selection process.
Heavier dumbbells are good for building muscle, while lighter ones are better for stabilizing muscle to support tendons and joints. Use small to medium dumbbells for your biceps, triceps and deltoids, and medium to large weights for working your chest, leg, and back muscles.
Write your goals down before and during your dumbbells training. This way, you can stay focused and modify or adjust your intentions if a goal has been met. Choose the dumbbell weight corresponding to the exercise and skill level. Depending on the exercise, you might want dumbbells of different weights.
Likewise, if you are learning a new exercise, you will want to start light and focus on building proper form before adding weight. Ensure you have a range of different weights to accommodate the various exercises you want to perform. Most beginners should have three sets of dumbbells, a light one, a medium one, and a heavy one, to accommodate different types of exercises.
Set up a session with a personal trainer or join a workout program. Many gyms and workout programs have such professionals on hand in order to provide you with guidance and show you how to perform certain exercises properly. Part 2. Choose the weight based on your strength level. Start with a low weight, like 5 pounds 2. Increase the weight by 2. Then, go down one increment.
This will be the best weight for you to start at. Keep a journal recording how many reps of each exercise you did, the weight you chose for that exercise, and your feelings about whether it was too light, too heavy, or just right. Do not select a weight based on what others of your age or gender are lifting. The only person you should be trying to beat in a dumbbell-lifting competition is you.
Know when to add weight to your dumbbell workout. Once you have found the right dumbbell weight for an exercise, start to increase one or two pounds at a time to meet the needs of your growing muscles. Incorporating different exercises for the same muscles can change how the muscle is targeted. If you are not feeling strain with one exercise, try another to develop more complete strength. Never start out with a heavy weight and work your way down to the weight you need to be at.
When first starting with a particular weight, if you cannot do more than seven reps of a given exercise, it is too heavy for you. Adjust in small increments to get the best possible weight for your exercise. She has written professionally for more than seven years. Stern regularly provides content for health-related and elder-care websites and has an associate and specialized business degree in health information management and technology.
The amount of weight you use with dumbbells is determined on varies factors. Video of the Day. Tip When you choosing the proper weight, find a pair of dumbbells that feels comfortably challenging.
Form and Technique. Poundage for Beginners. Power vs. Tone Your Muscles. Alternatives to Dumbbells.
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