How to know what weight to use when exercising?

A common question we discuss with patients is what weight they should be using for exercise.

Whether that be as part of a rehab program, or a general strength and conditioning program, it is an important question to consider.

Get it wrong and you may cause injury, or simply may not get any benefit from the time you are putting in! Neither is a great outcome if you ask us!

Our bodies get stronger by doing things we aren’t used to and adapting to it. 

This means if we always do the same thing, we aren’t getting stronger.

Building capacity in our muscles is what causes reliance in our bodies to better withstand the demands of life.

This applies equally to an elderly person trying to tolerate daily walks and carrying the shopping, or a young sportsperson.

Of course the loads will be different, but the principles remain the same.

It can be hard to know when it is time to increase weight, so this guide will help you!

Step 1: Know your purpose!

Are you trying to develop general strength, endurance or maximal power?

This sets the foundation for the dosage of exercise.

If in doubt, err toward the general strength focus.

But otherwise think about the purpose of the movement in everyday life.

Do you need to be better at lifting all those heavy bags of shopping from the car and want to do it on one trip? Maybe for that movement (eg a bicep curl), you need to train more for your max rep.

Step 2: Know the dosage!

Once you know what you are trying to develop, then these frameworks will help you.

ENDURANCE (doing something for a long time with little resistance)
Goal: 3 sets of 12-18reps
Rest: 30-60secs between set

GENERAL STRENGTH
Goal: 3 sets of 6-12reps
Rest: 1-2mins between sets

MAX STRENGTH
Goal: 3 sets of 1-6reps
Rest: 2-5mins between sets

Step 3: Pick the weight!

So now you know how many sets and reps to aim for, how do you select the weight.

Firstly, you must be able to perform the technique correctly and without pain.

Assuming you have this covered, then the following guidelines will help you select the right weight.

How do I know if I’m using the right amount of weight?

The best way is to see how many reps you have in reserve at the end of a set. 

ENDURANCE – 3 reps left in reserve 

GENERAL STRENGTH– 2 reps left in reserve 

MAX STRENGTH- 1 reps left in reserve

Step 4: Progress the weight!

One of the most common errors we see, especially in less sporting groups, is not progressing your loads over time!

As your body adapts, so will your ability to use heavier loads.

As you find yourself getting toward the higher number of reps in the ranges given above, increase the weight!

Choose a load that is still safe and performed correctly, but that brings your number of reps back to the lower end of the target range.

Continually repeat this process over time to ensure you continue to receive the benefits of a safe and effective exercise program!

Our physios at Tanunda Physio & Health can help design a safe and effective strength and conditioning program or rehab program and help guide you on safe and effective progressions.

Our access to AxIT strength testing technology also allows us to safely measure your muscle strength, helping set baselines, develop specific programs and accurately measure progress.

For more information contact us now, or view our Strength and Conditioning and AxIT Assessment services pages and other blogs.