How heavy should I be lifting?

Annanna91

I'm trying to build muscle whilst reducing my body fat percentage and would like to try lifting, only problem is I don't know how heavy I should be going. I've read conflicting advice saying less weight more reps, and I've also read less reps higher weight.

I'm interested in buying some hand weights and a barbell, so what weight would you recommend me going for.

I'm 5'5 and 118lbs if that makes any difference.

jemhh

Start by looking through a few beginner programs and determining which one you want to do. Then read through the one you pick again before buying your equipment according to what it requires. All of the below programs give you guidance on how heavy to start.

- Stronglifts 5x5
- Ice Cream Fitness Novice Program
- Strong Curves
- New Rules of Lifting for Women
- All Pro's Simple Beginner's Routine
- Greyskull LP
- A Simple Workout Routine

illyich

This is sure to open a can of worms. First - when people say 'low weight, high reps' they generally mean 8-12 reps instead of 3-5 reps. When I was a wee lad and heard that, I promptly did a set of 1000 leg presses. Like, really.

If you're doing big compound lifts (squat, bench press, deadlift, overhead press, cleans, etc) then generally aim for 3-5 reps with enough weight that you can't really do more than 5 reps.

If you're doing an isolation exercise (curls, tricep kickbacks, hamstring curls, leg raises, virtually every machine in the gym) then go for 8-12.

The thinking here is that on heavier compound lifts, you can get stronger, and on isolation exercises you can help define the muscle more with hypertrophy.

Keep in mind that the jury is out on this one, and there may be those with bodies better than mine (literally everyone) that disagree with me. Keep asking, try a routine for about a month, and try something else. See what works for YOU.

illyich

Annanna91 wrote: »

I'm interested in buying some hand weights and a barbell, so what weight would you recommend me going for.

Durrrr forgot this part! Go to a gym and figure out how much you can lift. That's really the best way. Sitting around and curling a 5 lb dumbbell, even if difficult right now, will be quickly outgrown.

AllanMisner

Since you’re new, stick to compound movements and yes, lift heavy. Building strength is much more important in the early days than adding mass or muscle endurance. The answer to how heavy is simple, as heavy as you possibly can and retain good form.