Selecting Weights for your Workout
What are the best sized weights to use at my next Workout?
It doesn’t matter whether you’re joining us at a live, online class, accessing a workout in our On-Demand Content Library or attending one of our in-person classes, selecting the most appropriate weight for a workout is one of the most common questions we’re asked.
Here are a few general guidelines:
For Heavy Lifting, choose a weight that allows you to do about 1 - 6 repetitions.
To Build Muscle Size, choose weights that allow you to perform about 8 - 12 repetitions.
To train for Muscle Endurance, you should choose a weight that allows you to lift for at least 15 repetitions.
If you’re investing in some weights for your home workout space, a small variety ranging from 3 lbs up to 15-20 lbs is usually sufficient. We also often recommend people invest in some of the less expensive items, such as tubing, loop bands or a stability ball. Tubing and loop bands are really easy to store. They can up the effort and challenge as well by increasing time under tension! Stability balls are less easy to store, but are a great tool for anyone looking to really work on their core strength.
For anyone who is new to an exercise routine/program, we always recommend you begin with a lighter sized weight and really focus on perfecting your form. Our members often select 3 to 5 lbs hand weights when initially starting their program with us and gradually increase to heavier weights. You’ll know when you’re ready to progress when you can complete your set without feeling fatigued! Remember, muscles adapt to the demands of exercise, so to keep the challenge and effort (and progress) going, you need to change things up, and this includes changing how much weight or which equipment you’re using!
What if I don’t have access to a variety of weights?
You can still increase your effort and challenge when you:
focus on form
adjust the tempo (move faster or slower),
include isometric/static holds
add a pulse to any move
reduce the rest time between sets
incorporate more complex movements (pair an upper body exercise with a lower body exercise at the same time)
When selecting weights for a workout here are two additional things to consider:
lighter weights can help to stabilize joints and tendons
heavier weights will help to increase muscle mass (size)
No matter what your goals are, always select the weight that allows you to maintain good form!
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Online has been operating classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.
We offer Prenatal Fitness classes, live from our virtual studio. Our series of Prenatal classes includes On-Demand Prenatal Yoga classes. Our 30 minute live, online Express classes our our On-Demand library of pre-recorded workouts are a favourite for busy mamas who enjoy consistency in their workout regime.
If you’re new to Fitmama Strong Online, try one of our 3 Class Passes! You can use them at our postnatal Express Strong, Express Elevate and Express Flow classes. It doesn’t matter if your baby was born 6 weeks ago or 6 years ago, we have something for all postnatal members! Already been to Fitmama Strong classes? Grab a monthly membership and keep moving along with us:)
Finally, we offer in-person Stroller Fitness and Babywearing Fitness through our Durham Region and Ottawa locations. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus. Find your Fitmama Strong Location!