One of the best ways to get stronger is to lift weights. Your strength will depend on your ability to overload your muscles progressively and keep challenging them. You can do this by adding more reps and sets, using the better form, or doing more challenging exercises. However, many experts believe that to get progressive overload, you need to lift heavier weights. When you start lifting heavier weights you can track your progress throughout a period.
It is better to work with a trainer to get progressive overload as he will be able to tell you how much weight you have to lift. But if you don’t have a trainer then it can be difficult to know what weight to choose. You need to know how to lift weights safely so that you can reach your goals without getting injured.
How to choose the right weight at the beginning?
Choosing the right weight at the start of your journey is important. The range of reps that you can do depends on your goal. It is ideal to lift very heavy for 2 to 6 sets of 6 or fewer reps. For lifting heavy-to-moderate weights 3 to 6 sets and 8 to 12 reps are the best. For improving muscular endurance you train with 2 to 3 sets of 12 or more reps.
In most training programs you will perform exercises in the 8 to 12 reps. It is advisable to form a solid foundation in this range before you can lift heavy loads. In this case, you will live moderate loads, that is, loads that are a little more than what you have tried before. It is very time efficient to train in this range. This is ideal for muscle growth, building strength, and endurance. In this range, exercises can be performed safely. You should avoid low-rep and high-weight lifts for biceps curls or triceps extensions. As these are single-joint exercises they can cause a lot of stress on the joint. You must choose weights that you feel comfortable and confident to lift.
When to increase weight?
Those who start with weight lifting tend to increase weight too fast. However, the right thing to do is to increase the weight slowly. You should choose a weight and see if you can do all the reps and sets comfortably. If you see that you have two or three more reps left, then you know that it’s time to increase your weight. Alternatively, if you are hitting the top of your range then you should increase weight.
It is always better to take the advice of the trainer on how much weight to increase and when. Your body must be able to take it; otherwise, you may get injured.