Weightlifting should start from the weight of the load how much?

Are you just starting out with weightlifting? Or have you been through this type of exercise long enough? It doesn't matter how long you've been exercising with weights. The reason is, the key to the success of weightlifting training (also called lifting weights) is in the technique. So, have you been lifting the right weight so far?

You don't want to lift weights that are too light or too heavy. This can make your exercise ineffective even though you have been doing it for a long time. In addition, you also run the risk of injury.

So how do you make sure the weight is appropriate and effective for your training? Here's the full review.

How much weight should you lift when lifting weights?

Everyone is encouraged to lift weights with different weights. This depends on the physical strength, weight, and body condition of each person. However, basically there is a cheat formula that you can apply when weightlifting.

According to the American College of Sports Medicine guidelines for strength training, you should lift weights that weigh approx 60 to 70 percent of the heaviest load which you can still lift in one lift.

So first you should try to lift a variety dumbbell, barbells, or any other type of weight that you exercise with varying amounts of weights. Try until you find the heaviest weight you can still lift even while you are struggling.

For example you can lift dumbbell weighing 6 kilograms (kg) in one hand without losing balance. While the load of 9 kg is too heavy for you to lift.

Well, that means counting 60 or 70 percent of 6 kg. Since 60 percent of 6 kg is 3.6 kg and 70 percent of 6 kg is 4.2 kg, you can lift weights in one hand weighing 3.6 to 4.2 kg.

However, this formula can still change again according to each training target. You can also consult directly with the trainer fitness to determine the most ideal weight for you.

Tips for choosing suitable weightlifting weights for beginners

Apart from calculating the weight of the load using the formula above, there are still a few tricks to determine the right weight for weightlifting. Here are the tips and tricks.

1. Choose a weight that can be lifted this much

If you have trouble calculating with formulas or want to try it yourself, there are ways you can do it. It's best to choose a weight that you can lift eight to twelve reps without feeling uproar or exhaustion.

2. The last reps should not tire you out

Lifting weights is tiring, but with the correct weight you shouldn't end up feeling overwhelmed the last rep.

So suppose you are doing ten repetitions repeated for three sets. This means you lift the total weight 30 times. On reps 25 to 30 you should find it difficult, but not to the point of exhaustion and want to give up. That is a sign that the load you have chosen is too heavy and still needs to be reduced.

3. When to add to the load?

If at the 30th repetition you don't feel tired anymore, it's time for you to increase the load. Remember, add weight slowly. Your body still has to readjust to the new weight.

4. If there is no load that fits, reduce or increase the repetition

Sometimes the choices are tough dumbbell or a barbell that's on the gym You are incomplete. When that happens, adjust your weight according to the number of reps.

For example, if a weight of 4 kg makes you very breathless. Instead of doing a total of 30 reps, reduce it to a total of 24. Or 4 kg of weight is too easy for you? Increase the repetitions for a total of 36 times.