Load/How much weight do I use?
The reps prescribed will determine the amount of weight you will be lifting.
It is recommended to try the movement through the full range of motion first, without any weight or light weight to make sure you understand the body positioning of the exercise and are properly warmed up. Bodyweight exercises might be enough to get you started but as your body adapts you will need to alter certain variables to keep progressing and one way is with the load or how much weight you are using.
Upper body exercises
You will be choosing the load so that you achieved the desired number of repetitions. If you are able to get the desired repetitions plus would be able to continue with more repetitions, say +2-3 more your load is probably not heavy enough. Always start conservatively and then work your way up. It might take 3X or more times to go through your program to know the proper weight for each exercise of your program.
Generally for Upper Body exercises for a beginner the load increase is 2.5 to 5lbs. Smaller muscle groups such as biceps, shoulders, and triceps tend to land on the lower side of the range, while back and chest probably more likely the upper number.
For example – For the bench press exercises if you start with the bar which is 45lbs, and then can achieve your desired 12 reps and feel as though you could probably rep out more then an increase by 2.5lbs on both sides of the bar is a good start. Then try 50lbs. Still can get more than 12 reps, then increase by another 5lbs. Obviously the ‘testing’ of the load is going to cause fatigue, but it will give you an idea of where to start the next time you do that exercise. If you are losing form or are not achieving the desired reps through full range of motion of the exercise – the load is too heavy and you should lower the poundage.
Lower Body exercises:
Lower body exercises tend to be able to handle increases of 5-10lbs to establish the proper number of reps. I always tend to be very conservative when it comes to legs, as certain exercises such as squats, lunges, and deadlifts tend to cause delayed soreness due to the movement patterns of the exercise. Adding load the first workout is not recommended unless you are an experienced lifter to these movements. Not being able to walk 24-36 hours after a leg workout is not fun.
For example: If you are to do free squats and can do 12 reps without much effort, try adding 10lbs (two 5lbs dumbbells in each hand) and then do another 12 reps. Holding one dumbbell is always an option; one 10lbs dumbbell or if you are increasing from there a 15lbs dumbbell such that your form for the squat (or other exercise) is not compromised. That way you are not doubling the weight and have more of a gradual increase in weight.
Again if you are losing form drop back the weight. The goal here is to achieve the desired number of reps with good form.
How do I know when to increase the weight?
Once you can get all reps, and sets achieved in your program, and you feel strong you might be able to increase the weight.
It is the called the 2 for 2 rule.
The rule of thumb as given by the NSCA Strength and Conditioning guidelines, is if you can get 2 extra reps, on your final set for an exercise for 2 workouts in a row – you are ready to increase the weight.
These are, of course, general recommendations. Your current fitness level will determine how much to increase the weight. Staying conservative always allows for proper technique to be maintained, and a safe increase in weight.
Happy training,
A.
