Basic Strength Training 101: Choosing the Right Weights for Beginners
This entry was posted on March 24, 2018.
Strength training is one of the most coveted exercise out there and possibly, a trend that is now making its way into the fitness industry. Unlike cardio training, strength training involves more strenuous workouts that target muscle groups and help you bulk up in the process, depending what type of exercise you choose. This also requires a set of weights to keep your strength in check and help define your target muscles.
You need to assess your strength if you’re a beginner with this exercise. Don’t immediately dive to heavier weights. You’ll just end up injuring your body and muscles. Just like any type of exercise, beginners need to start small and gradually work their way to more demanding workouts.
Weight Size Guide
Free weights come in a variety of sizes and each targets certain parts of your body, as well as your muscle groups. You also need to know the type of exercise to use the weights for. Here is the basic rundown of the following workout and weight sizes:
Chest presses: Target your pectoralis muscles (chest) and the recommended weight size for beginners for this workout is a 12-45 pound body bar.
Bent-Over Rows: This exercise targets your shoulders, triceps, deltoids, trapezius, and upper back. Use an equipment weighing 2-5 pounds for each hand.
Bicep Curls: As the workout name states, this one targets your biceps and the inside of your upper arms; a weight of 5-8 pounds on each hand is the right size for beginners.
Squats: You don’t really need to have weights to do this since your body weight is enough to help you tone your buttocks, quads, and glutes; but if you feel the need to use weights, opt for 45 pounds.
Lateral Raises: Your shoulders, upper back, deltoids, and trapezius will benefit from this workout, with a recommended weight of 2-5 pounds in each hand.
Factors to Keep in Mind
Remember that the list above contain recommendations and there’s no exact weight for each individual. However, there are some general rules that you need to keep in mind and follow to ensure that you’re choosing the right weights.
Your Workout is a Reflection of the Type of Weight You Should Be Using
Your weights should agree to the strengths of the muscle you’re working. For instance, if you have strong glutes, you can forego squats or deadlifts. Don’t forget to incorporate a correct form to prevent injuries.
Listen to Your Body
Again, if you’re a beginner, don’t start with heavier weights. At the end of the day, you still need to listen to your body. Make sure that you always have your form on point. You need to undergo a trial and error to learn what works best for you.
Size Still Matters
Dumbbells, kettlebells, saddlebags, and barbells are among the weights that you can use for strength training. They will also help you determine the exact weight for a certain exercise—you might need a lighter weight for this workout or you might have to use a heavier set of dumbells to bulk up your arms.
Quality Weights for Your Strength Training
Working out at home means buying a set of weights. Fitness Expo offers various weights such as the Life Fitness hammer strength Olympic flat bench that will enhance your strength training experience. Manufactured by one of the top gym equipment suppliers in the country, this weight is available to our showrooms in Kenner, Baton Rouge, Metairie, Shreveport, and Jackson in the Mississippi area.
We also offer more residential and commercial fitness machines including spin bikes, treadmills, rowers, and elliptical machines. No matter what type of exercise you want to do, Fitness Expo has got your back. We will help you reach your fitness goals with our products and services.
Investing in quality exercise machines will do wonders on how you work out and they will surely stand the test of time. So start your strength training right and don’t hesitate to get yourself premier equipment to help you achieve your goals.