Is there a weight limit when women do weight lifting?

Not only for men, lifting weights can also be done by women. The weight that can be lifted by each person may vary, depending on the strength of the individual body. However, is there a maximum weight a woman can lift? Check out the answer here.

Is there a maximum weight for women's weight lifting?

Everyone is encouraged to lift weights with different weights. This depends on the physical strength, weight, and body condition of each person.

You don't want to lift weights that are too light or too heavy. Incorrectly calculating, can make exercise ineffective even though you have been doing it regularly. In addition, you can also run the risk of injury if you lift too much weight.

In weightlifting, there are general guidelines for the maximum weight that both men and women can lift. For women, the maximum weight that can be lifted is 16 kilograms, while men are 25 kilograms.

But it is important to consider other factors that can change the maximum load limit, such as how high the load must be lifted.

If they are raised above their shoulders, they should not lift items that are heavier than ten kilograms. Meanwhile, women should not lift weights more than seven kilograms. However, this maximum weight decreases again if the object being lifted needs to be held away from the body, which is five kilograms for men and three kilograms for women.

What is the ideal weight that can be lifted for weight lifting?

In fact, you can use certain formulas to find out what the ideal weight should be used during training.

According to the guidelines for strength training from the American College of Sports Medicine, you should lift heavy weights weighs about 60-70 percent of the heaviest load which you can still lift in one lift.

So first you should try to lift different weights, or any other type of weight you exercise with varying amounts of weights. Try until you find the heaviest weight you can still lift.

If you are a beginner in lifting weights, here's how to find out the ideal weight to lift:

1. Determine the load according to the initial capability

For example, suppose you divide this weight training into chunks of three sets of each. In one set of exercises, do 10 reps. Then you can start lifting weights that you are able to lift, but not too lightly.

2. Let the muscles fatigue, then rest

It is very natural if at the end of the repetition you feel the hand muscles start to hurt. If so, you can take 30-60 seconds of short breaks between sets.

3. If you start to get tired, increase the weight of the load

This does not mean that the muscles begin to feel tired and sore, you can reduce the load and even stop exercising. It won't do anything. Conversely, if you have started having difficulty lifting weights on the count or 30 repetitions, that is a sign that the weight of the load must be added. That way, the progress of the weight training you are doing will be seen.

Do this over and over again, until you feel more optimal results. So, every exercise you will get good progress.

4. If not able, add more reps

If indeed you feel that you are unable to increase the weight of the load, don't stop there. You can get the same progress by increasing the reps of the exercise.

If previously in a set only 30 repetitions, you can add 40 or even 50 reps. It all depends on their respective abilities. Don't hesitate to consultpersonal trainer so that your exercise is more optimal.