What weights should I use for the 30 day shred?

annabellemayh

At the moment I am using two 1kg weights? I'm finding this pretty tough! However I want to push myself and build muscle, should I increase to 2kg weights?

There are lots of people talking about 5lb and 10lb weights - surely they don't mean per hand? Or am I just extremely weak? Haha - thanks for your help in advance !

BULLET9992

High weigh low rep typically builds strength. Low weight high rep typically building muscle mass & endurance. I lift semi heavy with medium reps. & it works good for me.

callie006

I haven't done 30DS in a while, but when I did it, I used 3lbs, 5lbs and sometimes just body weight on certain moves. I also had 8lbs, but I don't think I used them much in 30ds. 5s would be just a little more than 2 kgs, so maybe try using those on the moves that feel a little too easy with the 1kgs.

What I used to do was to have two or three sets of light weights and choose a set for each move that was heavy enough to be challenging without killing myself. If something felt too easy, I went up. If it was too hard, I swapped out for a lighter set. I know she does the whole workout with one set, but I found that I needed different weights for different moves to make the workout work for me. Good luck .

joolsmd

I use 2kg weights. They are just right for me at the mo.

AmyRhubarb

Depends...if you are finding what you're using now to be tough, stick with those until it becomes easier, then move up.

First time I did 30DS, I hadn't touched weights in years, decades even. I grabbed my trusty 5lb dumbbells that I've had forever and cranked out the routine. Then I couldn't walk very well for about three days. Getting up and down from a sitting position was excruciating. Stairs were avoided at all costs. I wished we had a small car rather than a 4WD pickup. Ha!

I went out and bought 2 & 3 lbs sets of dumbbells, and when I could move my body without groaning, I started back with 30DS. That was probably 4 or 5 years ago, and now I have dumbbells all the way up to 30lbs. But there are still certain moves where I'm weaker that I will grab the 5s or even the 3s once in awhile.

As for building muscle - you won't build any unless you're eating in a calorie surplus and lifting heavy - it's difficult for women to actually build muscle. BUT, by all means, use those muscles, lift the heaviest weights you can with good form, and go for a small calorie deficit to lose fat and reveal those muscles underneath.

Good luck!

h7463

Hi! I've done 30 Day Shred with a variety of dumbbells, 5-12lbs, which I used for different exercises, depending on my progress. I just had them lined up, and grabbed a different set as needed.
Just be careful, if you grab the big weights, your muscles will be a lot tighter after the strength circuit, and you will have to go a bit easier on the higher impact cardio segments, to avoid tearing up your muscles. You will just have to feel it out. I have also replaced some of the cardio exercises with some that she had used in other DVDs, which were less impact. It will still work, just keep moving!
Good luck!

daking1010

Heavy weights low reps builds up your strength. Medium ranged weights (something tour struggling to get in 8-10 reps) with contraction, controlling the positive and negative reps builds muscle. Light weight high reps such as in the range of 15 and on builds muscle resistance. Mess around with different weights and see what works for you.