How to select a weight that’s right for you

Whether you’re new to strength training or have been lifting weights for a while, it’s important to know how to select the right weight for you.

If the weight you use is too light you’ll have to do a lot more reps in order to see the benefit. If it’s too heavy, you may not be able to lift it with proper technique.

Dr Gluchowski talks us through selecting the correct weight for your workout in the short video below.

In the sections below, we’ll explore some of the benefits and key considerations of using different types of weights to complete your strength training exercises.

Body weight

Starting with body weight is a great way to get familiar and comfortable with the exercise and movement pattern. Stay with body weight until you can confidently do 15 repetitions with good form.

Free weights

Move on to free weights (like dumbbells or kettlebells) when you are comfortable with the body weight version of the exercise. The great thing about free weights is that they start at very low loads and go up in small increments (like 1, 2, and 3 kgs).

Equipment from around the house

If you’re not able to find free weights, you may have to get creative with things around the house (bag of soil, or backpack full of textbooks). However, they’ll likely be more awkward to hold and more challenging to measure your progress. Try to source or invest in free weights for a more efficient route to your health and fitness goals.

Gym equipment

Once you have outgrown your weights and equipment at home, it might be time to head to the gym for more options and variety.

Key terminology

Resistance / load

The weight (in kilograms or pounds) of your dumbell (or other external object you’re using)

Reps

Reps are the number of times you do a full cycle of an exercise (in dynamic exercises, usually the up and down

Sets

Sets refer to the number of cycles or groups of repetitions you complete for a given exercise.

More information and advice about the above will be covered in the next section.

When to increase the weight you’re working with (Progressive overload)

As you become stronger, you’ll need to continue to gradually increase the weights you’re working with in order to see increases in your strength.

This is also know as progressive overload. Dr Gluchowski talks through this concept and its benefits in the short video below.

Strength training essentials

How to select a weight that’s right for you