Choosing the right weights can take your workout to the next level, but many people don’t realise how important this decision is. Go too light and you may not be reaching your full potential; go too heavy and you may injure yourself or compromise your form. The good news is, choosing the right weights doesn’t have to be a mystery. Let us explain – with the help of Jackson Anderson, a PT at Juniper.
Why choosing the right weight matters
The weights you choose will impact your results, as well as the safety and effectiveness of your workouts. As we touched on before, if you choose weights that are too light, you won’t be challenging your muscles enough, which will hold you back from making progress.
On the other hand, “a common mistake is letting ego dictate weight selection, which often leads to injury or poor results,” says Anderson. Choosing the right weight is a delicate balance between these two extremes, forcing you to work hard while maintaining good form.
How to choose the right weight for your goals?
Not everyone has the same goals when it comes to lifting, and neither do they need the same weights to achieve them. Anderson says there are four main goals that people usually aim for when they lift:
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Building muscle
If you’re looking to build muscle, Anderson recommends choosing a weight that allows you to complete 8-12 reps per set, while maintaining good form. “You should feel challenged by the last two reps but still be able to maintain control,” he says. This rep range is ideal for fatiguing your muscles while allowing for effective recovery.
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Building strength
If you’re looking to build strength, you’ll want to choose heavier weights that allow you to complete 3-6 reps per set. These intense sets will help you build maximum strength, but they require longer recovery time and good form to avoid injury.
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Endurance
To improve your stamina and endurance, Anderson recommends choosing lighter weights with 15-20+ reps per set. This is a great way to build lean muscle and improve overall muscular endurance.
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General fitness
If you’re not sure where to start, Anderson says, “A moderate weight that allows for 10-15 reps works well for overall fitness goals. This range often blends strength and endurance benefits.”
How to know if you’re lifting the right amount
When it comes to lifting, safety and effectiveness go hand-in-hand. According to Anderson, you’re likely lifting the right amount if:
- You can complete the entire set with the proper form
- The last few reps are difficult but don’t compromise your form
- You feel muscle fatigue in the area you’re targeting, but not strain in your joints
Applying progressive overload to your workouts
While consistency is key in fitness, staying in your comfort zone for too long can hinder your progress. To make gains, progressive overload — increasing the weight, reps, or intensity — is crucial.
But how do you know when it’s time to step it up? Anderson says there are a few signs:
- You’re able to complete all sets and reps with ease
- You’re feeling little to no muscle fatigue after your workout
- You’re not seeing strength or muscle definition improvements over time
“When you spot these signals, increase the weight by 2-5%. Small jumps lead to lasting gains,” Anderson says.
Additionally, you may also want to consider using advanced training techniques such as drop sets or time-under-tension lifting. Listening to your body and making adjustments as needed is key to steady progress.
Dumbbells, kettlebells, barbells… Which one should you use?
Choosing the right weights for your workout is just one part of the equation. The type of weight you use — dumbbells, kettlebells, or barbells — can also impact your results.
- Dumbbells: These multi-purpose weights are great for a variety of exercises, from strength training to muscle isolation. They allow for a wider range of motion and are great for beginners.
- Kettlebells: Great for dynamic movements like swings and cleans, kettlebells are ideal for building functional strength, improving grip, and adding a cardio element to your workout.
- Barbells: Best for heavy compound lifts like squats, deadlifts, and bench presses, barbells are ideal if you want to lift heavy and progress in strength training.
Anderson says that as your exercises change, so should your weights. He says, “Different exercises may also require different weights depending on the muscle group. For instance, you can likely lift heavier weights during a compound lift than an isolation exercise.”
Don’t be afraid to ask for help
Finally, Anderson says that help is always available: “If you’re unsure about what weight to start with or how to progress, ask a trainer for specialised support. Having someone spot you or check your form can make a huge difference, especially when pushing yourself with heavier loads.”
Remember — start with lighter weights, focus on form, and don’t be afraid to make adjustments along the way. Make your workouts more effective, safe, and rewarding, and the results will speak for themselves!