How Do I Know How Much Weight to Use in my Workouts?
Hi Team!
With a lot of new folks coming on with us that are doing this on their own, I have heard this question a lot lately: How do I know what weight I should lift?
Good question! Remember we are doing a pyramid of reps - 15,10,5,5,10,15. So, you want to start with a lighter weight, then making it increasingly heavier up to your 5 sets and then back down to a lighter weight.
After each set ask yourself, "Could I have done more?". If yes, then increase the weight next time. The idea is that after each set you can honestly say, "I could have done one more with good form at that weight and that is it." If you felt like you could have done a lot more then increase next time. If you could barely get through two and it looked bad then decrease it next time. Does that make sense.
Also, remember that we have exercise demos if you need help on the form of the exercises:
http://www.kinetixliving.com/fitness_monday.php
Best Wishes.
Get Moving!!!
~Heather
With a lot of new folks coming on with us that are doing this on their own, I have heard this question a lot lately: How do I know what weight I should lift?
Good question! Remember we are doing a pyramid of reps - 15,10,5,5,10,15. So, you want to start with a lighter weight, then making it increasingly heavier up to your 5 sets and then back down to a lighter weight.
After each set ask yourself, "Could I have done more?". If yes, then increase the weight next time. The idea is that after each set you can honestly say, "I could have done one more with good form at that weight and that is it." If you felt like you could have done a lot more then increase next time. If you could barely get through two and it looked bad then decrease it next time. Does that make sense.
Also, remember that we have exercise demos if you need help on the form of the exercises:
http://www.kinetixliving.com/fitness_monday.php
Best Wishes.
Get Moving!!!
~Heather
Comment
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Comment by Jake Rasmussen on August 18, 2009 at 12:44am - Thanks for the post. Maxing out causes soreness for shizzle.
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Comment by Misty Borzy on February 27, 2009 at 12:13pm - This totally helps! I started out too low and then ended up with too high of weight were I couldn't complete the highest set of 5 reps (and had bad form). It has been a learning process for me, but I think I'm getting closer to what the appropriate amount of weight to be using is. Thanks for the advice on this.
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Comment by Meagan on February 13, 2009 at 2:03pm
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Great topic Heather!!!
I remember when I first started working out wondering the same thing :-) That's why my journal is SOOOO important. Remembering to write down what weights you use from week to week is needed to ensure a wicked workout. And it's so much fun to look back on and see how far you've come.
Finding that perfect weight takes practice. Once mastered though, it feels so good to push out that last rep knowing that you picked the perfect weight :-)
And thanks for adding the point that you need to have perfect form. Swinging up that heavy weight or squirming your way through a rep will not get you better results....even if it means you're lifting a heavier weight. Form and focus, form and focus, form and focus.
Thanks Heather!!
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