A common question trainers hear is "How do I know how much weight I can lift?" The answer to this question depends on many factors. It is important to discuss this with a professional personal trainer because 1) lifting too little weight will not give you the results you want, and 2) lifting too much weight can cause injury.
What Determines How Much Weight You Can Lift?
The amount of weight a person can lift depends on a few factors:
Weight - A 200 lb man can usually lift more than a 125 lb woman.
Height - This works much the same as size. A 6'0" person can usually lift more than someone who is 5'2".
Fitness Level - Take two people, about the same size and height. One is in decent physical condition while the other is in poor physical shape. In most cases, the person in decent physical shape will be able to lift more than the person who is in poor physical condition.
There is no single formula for determining how much weight you can lift. It depends on what you can do and what you can't. Experimentation can tell you how much weight you can lift safely.
You will need access to a stand of free weights to do this.
Pick up a weight that you think you can lift for about 10 reps.
It won't take long before you will find a weight that is still challenging at 10 reps, but not making you strain after only a couple of reps.
After working out a bit, you may find that the weight that was once a challenge is now easy. That is the sign that you need to go up to the next heavier weight to keep your muscles challenged. If you reach that point, give yourself a pat on the back because you have toned you muscles significantly.
Who Can Advise Me on Weightlifting?
Before you begin using weights, consult with an experienced Downtown Athletic Club personal trainer, such as me, Ralph Roberts. I can help you learn how to use weights safely and which exercises will give you the best results. Safety is very important to me. Contact me today to find out more about designing a workout regimen just for you.
photo courtesy of Kittikun Atsawintarangkul / Free Digital Photos
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