When we start muscle training, one of the first questions we ask ourselves is, what is the ideal weight for women that I should lift in each exercise? And we don’t want to get injured, but we want to give our all in our training, right?
There are many variables to take into account to know what weight is appropriate for us. Let’s see them:
How much weight should a woman lift to tone?
What objective do you have?
Depending on your goal, the ideal weight of dumbbells for women will depend on the goal to be achieved. You should do fewer repetitions with higher weight oron the contrary, more repetitions with a lighter weight. For example: you can do 50 repetitions of biceps with 2 kg dumbbells, or 10 repetitions with 10 kg each dumbbell and end up exhausted in both cases. However, in the first series you are training your resistance and, in which the load is greater and you do fewer repetitions, you are increasing strength or explosive power.
If your goal is:
- Increase strength: Choose weights that allow you to do 3 to 4 sets with a range of 8-12 repetitions correctly.
- Increase volume: Choose weights that you can do 4 to 6 sets of 5-8 repetitions.
- Develop endurance and muscle definition: Choose to take those weights with which you can do about 15-20 repetitions. Do 2 to 3 sets. This way you will also be burning that fat that you hate so much.
Find the weight that allows you to perform the entire series while maintaining tension in the last movements. If the last 2 repetitions are not difficult for you, add weight. On the other hand, if it is very difficult for you to reach the number of repetitions of a series, or you slow down a lot, reduce the load.
Learn the movement
First of all, before trying find out how much weight you can lift, be sure that know how to do the movement with the weight of your body. Because if you can’t do a gesture correctly without weight, how can you do it well with it? An advantage of this is that you can do the exercises at home. You can record yourself to be more sure that you use the exercise correctly.
Once you make sure you perform the exercise properly, you can add some loading to your workout with the barbell alone, without the clubs. Keep in mind that there are bars of different weights, so if it seems too heavy, ask your gym if they have lighter bars. Focus on each repetition and you’ll add weight next time. Do not add weight until you feel comfortable with the movement, otherwise you would be more prone to injury.
As for the weights – not the bar – start with about 3 – 5 Kg.
Perform a warm-up
Before starting your training, do your warm up routine. In this way the body warms up and the nervous system and all the muscles prepare for movement and to exert maximum effort.
Likewise, before performing each exercise, warms up the muscle to exercise with less weight. For example: in squats, do the first series with only the bar; to the next set, add more load.
Now that you know what is the ideal weight for women that should be lifted in the gym, get to work and lift the ideal weight for your goals. In case you are looking for sports equipment, or want to set up your own home gym, do not hesitate to take a look at the different offers and outlets that you can find at Mundo Fitnessalways in top quality machinery.
Don’t be afraid to make weights part of your fit life!
