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How Do I Know How Much Weight to Lift?

Now that you've read the benefits of strength training, hopefully you've decided to incorporate lifting weights into your workout, if you don't already.

Don't just assume that you should use an eight pound dumbbell for everything you do just because that is what every other woman at the gym does. Instead take the time to figure out how much you should be lifting with these guidelines: Pick a weight that you can lift 10-12 times without straining. Whichever muscle you are working should feel tired (but not exhausted) upon your final rep of the first set. If you can't get past rep number nine, you've gone too heavy. However, you also don't want to feel like you're not working out at all. So if the muscle you're working doesn't feel tired upon rep number 15, then you've gone too light.

Fit's Tip: As you lift your muscles will get stronger; this is the goal right? So in order to get the most of your strength training time, be sure to raise the weight as you get stronger.


Join The Conversation
SU3 SU3 10 years
:woohoo: for :STRONG:
asco00 asco00 10 years
I love lifting weights. Combined with cardio it's the best way to see a total change in your body. It's also pretty cool when your husband starts going to the gym and can't hang LOL.
Melissa-Rae Melissa-Rae 10 years
This is a pretty solid rule for new weightlifters to use. I'll be passing this on to the friends I've been trying to get to lift weights. Thanks!
Pinkgirl88 Pinkgirl88 10 years
yeah don't be scared of higher weights--- you'll end up looking better for having done them TINA!
DesignRchic DesignRchic 10 years
:STRONG: I'm so glad you posted this Fit! I actually like to use weight that challanges me by the 10th rep. I do about 10-15. But not so much that I lose my posture or form.
UrbanBohemian UrbanBohemian 10 years
It's really encouraging to do weight lifting on a consistent basis and watch your muscles grow stronger and take on more weight. I know my triceps are stronger than my biceps, so normally I can use more weight when I work out my triceps. Still, it's exciting to see the journey your muscles take to grow as you continue lifting :-)
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