Weightlifting, Beginner Fitness, Gym Training
May 7, 2023
2 minute read
How Much Weight Should I Be Lifting in The Gym?
Knowing how much weight to lift in the gym can be a daunting task for beginners and experienced gym-goers alike. It's essential to understand that there's no one-size-fits-all answer to this question, as the amount of weight you should lift depends on various factors, including your experience, height, weight, and goals.
Firstly, let's look at the concept of progressive overload, which is crucial for building strength and muscle. Progressive overload is the gradual increase of stress placed on your muscles over time. It means that you should aim to lift heavier weight/ take lesser rest periods/ perform more reps or sets week on week. This approach challenges your muscles, forcing them to adapt and grow stronger, leading to an increase in muscle size and strength.
To determine the right amount of weight to lift, it's crucial to understand your experience level. Beginners should start with lighter weights to learn proper form and technique. Once you've mastered the form, you can gradually increase the weight to challenge your muscles.
Your height and weight also play a crucial role in determining the appropriate weight to lift. Taller individuals usually have longer limbs, which means they may need to lift more weight to challenge their muscles than shorter individuals. Similarly, heavier individuals can lift more weight than lighter individuals due to their larger muscle mass.
However, it's important not to compromise on form for the sake of lifting heavier weights. Lifting too much weight can cause injury and hinder your progress. It's better to lift lighter weights with proper form than to lift heavier weights with poor form.
Lastly, struggling toward the end of a set is a sign that you're lifting the appropriate weight. You should aim to be in a state of manageable discomfort, which is the point where your muscles are no longer able to perform too many more reps with good form. This signals that you've successfully challenged your muscles, and they need time to recover and grow stronger.
If building muscle, getting leaner, and stronger falls into the purview of your gym goals, consider evaluating what weights you are lifting, and get in touch if you want to work with us at SAVA where we can guide you in the best way possible.