How much weight should I start out with for my weight training program?
The guidelines used for selecting a weight are to choose a resistance that allows you to do between 10 and 15 repetitions.
- If you can’t do 10, it’s too heavy.
- If you can do 15 repetitions, then increase your resistance by 5%.
Keep in mind that all of your muscle groups are not equally as strong. For example, you may be able to use 7 pounds on a lateral raise, but need 15 pounds to be challenged during a squat. You are not going to improve in your strength and muscle tone if you are choosing a weight that is too light. You can expect to progress quickly if you are a beginner, so don’t stick with the lightest weights for too long.
If you do not have a heavier resistance/dumbbell, consider doing a second set and slowing down your range of motion. There will be a little trial and error during your first few workouts to figure out which weights are best for you.
- You should record them to track what you did last time and strive to improve for the next workout.
Here are the guidelines for choosing an appropriate weight:
- Choose a resistance that allows you to do between 8 and 12 repetitions.
- If you can’t do 8, it’s too heavy. If you can do 12 repetitions, then increase your resistance by 5%.
- You can see that you may fatigue anywhere between 9 and 12. If you fatigue before 12, that's ok.
Each workout continue with the same weight until you reach 12 reps, then increase the weight.