gym weights help please

sueclare38
sueclare38 Posts: 125
in Fitness and Exercise
I see all these posts on how much people lift but I don't know how it's worked out. Everyone mentions it in lbs but the weights in the gym are in kg. For example doing deadlifts with a 35kg bar, is that 35kg in total or is it 35kg each end plus whatever the bar weighs. New to this so need all the help I can get. Also what weight should I be ideally starting out with for certain exercises. At the minute I'm using the 35kg bar for deadlifts, and a 10kg plate each side for bench press, and 5kg dumbbells for arm curls etc. How often should I try to go higher?

Replies

  • GymTennis
    GymTennis Posts: 133 Member
    Hi..Well, I'd say it depends on your goals..Generally, when you feel like the current weight is not challenging anymore, meaning you've become stronger, than slowly up your weight.. A standard bench bar for example is 45 lbs which equals to 20.4 kg. .. And yes, you count the entire weight along with the bar and plates...
    Also, google for 1 max rep calculator and figure out roughly what would your one max rep be.. From there, take it down 30-40% percent so you can lift the weight for reps and sets.. Hope this helps
  • alanlmarshall
    alanlmarshall Posts: 587 Member
    Start with the empty bar and add a little weight each workout. At first it will be easier and you can work on form. When each lift gets too heavy to maintain good form drop down a little from there. How quickly you increase after that depends on your goals and program. Be sure you have goals and a program to acheive them.
  • sueclare38
    sueclare38 Posts: 125
    I'm pretty much at goal weight, I mainly need to lower my bf%.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    If you're at a gym with a fixed weight barbell, the total weight will be the weight it says, i.e. 35 kg will be the total weight you're lifting.

    If you're loading up a bar and plates yourself then it'll be the weight of the bar (20kg for a 7 foot Olympic bar) plus whatever plates you add on.

    I would recommend following a programme such as stronglifts 5 x 5. It'll start you with the empty bar and then add weight each workout or whenever you've met your target reps. There's an iPhone app which makes it easy to track your progress while at the gym.
  • GymTennis
    GymTennis Posts: 133 Member
    If you're cutting your bf%.. Then, google for some cutting workout program, pick one and stick with it.. There are tons of programs to chose from... Find one that includes weight resistance exercises, crossfit, whatever.. Start slowly and light.. Don't forget to stay in a slight caloric deficit.. Make sure you find the amount of calories needed to lose weight at your new activity level (use TDEE calculators to figure out calories).. Drink a lot of water, stay injury free and the most important thing, stay consistent.. The fat will melt off quickly. Good luck
  • alanlmarshall
    alanlmarshall Posts: 587 Member
    I'm pretty much at goal weight, I mainly need to lower my bf%.

    Then Stronglifts 5x5 or similar program is probably what you want. Heavy weight, low reps.
  • alanlmarshall
    alanlmarshall Posts: 587 Member
    Double post
  • sueclare38
    sueclare38 Posts: 125
    cheers guys, you helped me loads, I know what to look for now.

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