How Much Weight Should I Lift?

The amount of weight you should lift depends on a variety of factors, including your fitness level, age, sex, and goals.

Here are some general guidelines to help you determine how much weight to lift:

1. For strength training, a good starting point is to use a weight that allows you to perform 8-12 repetitions per set with good form.

- You should be able to complete the reps with some difficulty at the higher repetition range but with the assurance that there was little risk of injury with the heavier weights and lower repetition range used. Aim for at least 2 exercises per major muscle group and complete 2-3 sets of each exercises, training each major muscle groups at least twice weekly.

2. If muscle hypertrophy (increasing muscle size) is your goal, use a slightly heavier weight and aim for 6-8 repetitions per set.

- Aim for at least 3 exercises per major muscle group and complete 4-6 sets of each exercises; each body part must be trained between 3-6 total days depending on recovery time and fatigue for each individual. Always have a progressive overload strategy to allow adaptation.

3. For power development use 1-5 reps/set.

These guidelines are a starting point only. You may need to adjust the weight you are lifting over time as you get stronger and more experienced.

It is always a good idea to consult with a personal trainer or other qualified fitness professional before starting a new weight training program, especially if you are new to exercise or have any underlying health conditions.

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