How Much Can I Lift?
How much weight is safe when starting out?
Weightlifting is one thing in life where one size definitely does not fit all. That’s why having a tailored plan or approach to lifting is important to stay and track and not get hurt. This should be a gradual thing you work into, especially when starting out. Lifting too much too early can cause a number of issues including joint problems, not working the set correctly, and possibly injury.
Start with the bar if you’re new to a workout, this will help you gauge if the bar is sufficient or if more weight needs to be added. You want the weight to be challenging yet doable, you can always step the weight up later. The idea is stimulation not anhilation.
Stretch and warm up with light weight prior to lifting your main work sets. Taking ten to fifteen minutes to properly warmup can be a big difference in capability and injury prevention. Just google best warmup stretches for whichever muscle groups you’ll be working that day.
How much weight can I add at a time?
Adding weight will be a gradual process over time. If the workout isn’t challenging like it used to be, adding weight is just one way to increase intensity. We can add a resistance band so the apex of the workout movement is challenged and doesn’t become the easiest part of the lift.
Take necessary precautions along the way. Moving to heavier weights can come with certain equipment along the way to make it safer. If you’re squatting or deadlifting, most gyms have a weight belt and pads to make the bar’s weight on your shoulders less burdensome. Your back and your chiropractor will thank you for using simple safety precautions.
How to structure a gym routine
Structuring a gym routine takes trial and error. Start with dynamic stretching to warm your body up for diverse movements. Choose your target areas that you want to work and the days you’ll hit each respective group. The last thing you’ll want to do is pick the numbers.
Generally you’ll get a pretty good idea of how much you can lift in your desired rep range pretty quickly. The heavier you’re training to lift, the less reps you’ll train for. If you’re looking to tone and sculpt, high reps lower weight should be your approach. Don’t forget the power of resistance bands, it’s not always about brawn.