How to Select the Best Sized Weights for your Workout
One of the most common questions we get asked is about selecting the most appropriate weight whether you’re joining us LIVE online, accessing any of the workouts in our On-Demand Content Library or joining us for an in-person workout.
Here are a few general guidelines:
For strength training, choose a weight that allows you to do about 1-6 repetitions.
To build muscle size, choose weights that allow you to perform about 8-12 repetitions.
To train muscle endurance, you should choose a weight that allows you to lift at least 15 reps.
If you are investing in some small weights for your home workout space a small variety from 3-20lbs is usually sufficient. I also often recommend people invest in some tubing & loop bands. They are really easy to store and can increase the effort and challenge too by increasing time under tension!
For those who are new to an exercise routine/program we recommend you start with a lighter weight and really focus on form. Our members often select 3-5lbs hand weights when initially starting their program with us and gradually increase. You know when you are ready to progress when you complete a set without feeling fatigued. Remember, muscles adapt to the demands of exercise, so to keep the challenge and effort (and progress) going you have to change things up.
What if you don’t have access to a variety of weights?
You can still increase the effort and challenge when you:
focus on form
adjust the tempo (faster or slower),
include isometric/static holds
reduce rest time between sets
incorporate more complex movements (pair an upper body exercise with a lower body exercise)
When selecting weights for a workout here are a few things to consider: lighter weights can help to stabilize joints and tendons, heavier weights will help to increase muscle mass (size). No matter what your goals are, always select the weight that allows you to maintain good form!
Interested in joining us? Our community is a great way to meet other new parents. Fitmama Strong Durham has been operating in-person classes in the Durham Region since 2010 and we’ve been offering Online classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.
We offer Prenatal Fitness and Prenatal Yoga classes, on-demand from our virtual studio through a special series. Our 30 minute live, online Express classes include a Prenatal friendly Yoga class.
If you’re new to Fitmama Strong Online, try one of our 3 Class Passes! You can use them at any of our Express classes on our live, online schedule. It doesn’t matter if you’re pregnant, your baby was born 6 weeks ago or 6 years ago, we have something for all of our members! Already been to Fitmama Strong classes? Attend and in-person series or grab a monthly membership and keep moving with us. Please note that our New to Fitmama Strong 3 Class Pass cannot be used at our in-person series of classes.
Finally, we offer in-person Stroller Fitness and Babywearing Fitness in the Durham Region and Ottawa locations. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus. Join us Online or at one of our in-person classes!