How to chose weight/resistance to use?

sandytoshiko
sandytoshiko Posts: 67 Member
in Fitness and Exercise
how do you determine what weight/resistive to use at the gym? Is it a percentage of body weight? Magic formula? I am new to strength training and don't want to waste time or hurt myself- any tips would be appreciated..

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    Step 1: plan your workout

    step 2: go to free weight section

    step 3 pick up a weight.

    Step 4 did it come off the rack?
    Yes?
    No?

    4a If Yes-Proceed to 5
    4b: If 'NO' use move hand to lighter weight- repeat step 3- 4b

    5: can you lift it for the exercise you intend?
    5a: If yes- do lift- return weight to rack
    5b: If no- repeat steps 3-5

    Repeat steps 1-5 for workout process.

    Note:
    If weight suddenly becomes to heavy- return to 4 and return weight and repeat 3-5 again.
  • fionarama
    fionarama Posts: 788 Member
    I don't think its too complicated, just lift as heavy as you can (i.e. you should be able to do up to about 10 reps). If you go too light you will know it as you can do more than 10 and it feels too easy. If you go too heavy your form will suffer and you could cause damage. Its a case of trial and error, try a light weight and keep going up until it feels right.
  • tquill
    tquill Posts: 300 Member
    I don't think its too complicated, just lift as heavy as you can (i.e. you should be able to do up to about 10 reps). If you go too light you will know it as you can do more than 10 and it feels too easy. If you go too heavy your form will suffer and you could cause damage. Its a case of trial and error, try a light weight and keep going up until it feels right.

    +1.
  • FattieBabs
    FattieBabs Posts: 542 Member
    Step 1: plan your workout

    step 2: go to free weight section

    step 3 pick up a weight.

    Step 4 did it come off the rack?
    Yes?
    No?

    4a If Yes-Proceed to 5
    4b: If 'NO' use move hand to lighter weight- repeat step 3- 4b

    5: can you lift it for the exercise you intend?
    5a: If yes- do lift- return weight to rack
    5b: If no- repeat steps 3-5

    Repeat steps 1-5 for workout process.

    Note:
    If weight suddenly becomes to heavy- return to 4 and return weight and repeat 3-5 again.


    Brilliant!
  • jhmomofmany
    jhmomofmany Posts: 571 Member
    You really just have to take a guess at where your starting point is, and it will be different for different exercises. Let's say you're doing bicep curls.. you might try starting with 10lb weights. If you can't do at least 8 reps, 10lb is too heavy, go lighter. If you bang out 15+ reps, 10lb is too light, try a heavier weight for the next set. If you are in that 8 to 15 rep range, that weight is just about right for that exercise for you. Next exericise, go through the same process. Your first few weight training sessions will almost be more "experiment" than "workout". The idea is that as you get stronger, the amount of weight you use will increase. If you take extended time off (more than a week or two) you may need to go down a little in weight when you come back.

    So, it helps to have a spreadsheet of some type and take notes as to what you did, what weight you used, how many reps, how many sets, and any other notes. You can write things down like "too light" or "feeling a tweak in elbow" or whatever. It's extremely helpful to write it down, even if you think you will remember for next time.

    HTH! :smile:
  • RGv2
    RGv2 Posts: 5,789 Member
    If you are in that 8 to 15 rep range, that weight is just about right for that exercise for you.

    Disagree. IMHO, that range is far too big and if you're getting passed 8, the weight is too light.
  • ksy1969
    ksy1969 Posts: 700 Member
    If you are in that 8 to 15 rep range, that weight is just about right for that exercise for you.

    Disagree. IMHO, that range is far too big and if you're getting passed 8, the weight is too light.

    LoL, tell my trainer this. Everything is 8 to 15 reps except he will pick a couple exercises where we will lift to failure at low reps. Eventually down to 2 reps for the heaviest weight. Other than that all lifts are 8 to 15. When he does the low rep to failure it is usually a compound lift like chest press, but it only happens maybe once a week.
  • JoRocka
    JoRocka Posts: 17,525 Member
    If you are in that 8 to 15 rep range, that weight is just about right for that exercise for you.

    Disagree. IMHO, that range is far too big and if you're getting passed 8, the weight is too light.

    Depends on your goal.

    If I do drop sets- gets what- I go as heavy as I can- which may only be 3 reps. Then I do 5... then maybe 7/8... then usually lightest is 15/20.
  • RGv2
    RGv2 Posts: 5,789 Member
    If you are in that 8 to 15 rep range, that weight is just about right for that exercise for you.

    Disagree. IMHO, that range is far too big and if you're getting passed 8, the weight is too light.

    LoL, tell my trainer this. Everything is 8 to 15 reps except he will pick a couple exercises where we will lift to failure at low reps. Eventually down to 2 reps for the heaviest weight. Other than that all lifts are 8 to 15. When he does the low rep to failure it is usually a compound lift like chest press, but it only happens maybe once a week.

    LOL, I would tell your trainer that.

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