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How much weight should beginners use for strength training?

How much weight should beginners use for strength training?

Start light if you are new to strength training.

Start with a weight you can lift 15-20 times (repetitions).

This amount of weight will be approximately 60% of the weight you can lift only one time performing the same exercise.

Starting with a lighter weight will help:

  • you learn and maintain proper form during the exercise.
  • your muscles and connective tissue to adapt to the exercise and weight.
  • reduce your risk of injury.

From there, progress to a weight that is challenging and becomes tough to lift after 8-12 repetitions.




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FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...