How much weight should I use?
This is a common question I receive.
The answer is…
I don’t know.
It really depends on a few different factors.
First and foremost, you have to make sure you can do the movement safely before you add an external load.
Secondly, what does the weight feel like? How’s the intensity? How many reps? You want to select a weight that challenges you by the last couple of repetitions. Most people grossly underestimate their rating of perceived exertion. In my experience, most individuals think they are exercising at an 8 or 9 (out of 10) intensity when in reality they are usually around the 5 or 6 range.
Next, how many sets are you going to do? This is a big one because if you have to do 4 or 5 sets, you need to consider how fatigue will begin to play a role in your ability to execute all the reps each set.
Lastly, what’s your goal? Do you want to get stronger? Jump higher? Improve baseline fitness levels? Play with your kids?
Depending on how you answer that question will help guide not only the load you should select, but also the set/rep scheme, and overall plan.
I’m currently in the middle of a four-part series where I unpack all of this in greater detail. Check it out here on the Healthy AF (and fit) Podcast