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What size weights to use?

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What size weights to use?

Postby miss choc » Wed Nov 23, 2021 5:06 pm

I'm always confused with this I've heard lifting light weights is no good and tbh when I am in the gym any weights under 3kgs does nothing for me I heard to build some muscle and work them you need to aim higher I thought the 5kg were good for my biceps and bought them however they are way too heavy for tricep exercises. Anyway if there are any exercise gurus out there wondering what are the best weight sizes to get?
miss choc
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Re: What size weights to use?

Postby BarcaMay2012 » Fri Dec 02, 2021 9:40 pm

Hi miss choc,

When i used to go to the gym the way i worked with weights was i would pick one that i could do 3 sets of 10-12 reps and by the end of the 3rd set id be really struggling to finish.
At the moment i do a bootcamp class and id use the following weights in kettlebells:
8kgs for squats
2 or 4kgs for lateral raises
4kgs for overhead press
6kgs for bench press
4 kgs doing lunges
6kgs for bent over rows
6kgs for triceps

If you find it hard using weights for your triceps just do dips instead, using your own body weight. Press ups work the triceps aswell!
Light weights are a waste of time, push yourself with the heavier ones, you'll be surprised at how quickly it will build strength but you wont turn into a bodybuilder :)
Hope that helps x
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Re: What size weights to use?

Postby coach » Wed Jan 04, 2022 1:32 am

Hello again miss choc,

Just read your post and I presume your goal is to tone up? Anyway, weight choice is a very personal thing. Some of us are stronger or weaker than others in various muscle groups, so there is no rule of thumb for what weight to use for any muscle. I purchased a set of dumbells from argus and you can take off and put on plates to the dumbells to suit your strength. Just make sure you have a strong lad with you if you decide to purchase and also have the car parked close to the store lol. I am talking from experience here!

Anyway, here goes with your weight selection.

Legs : This is usually the heaviest weight you are going to use for your entire workout. See how much you can do for the 12-15 repetition range.if you cant get to 12 the weight is too heavy and if you get to 15 without any hasstle, then you need to up the weight. Common sense.

Chest : usually you should take one third of the weight you just did for your legs.

Back : add some more weight back onn here, but not as heavy as your leg weight.

Biceps : A little less than the chest weight

Triceps : same if not a little more than the bicep weight

Shoulders : Around chest weight is good for your shoulders. Hope this helps.

Best Regards
Michael
www.mypt.ie
'My Personal Trainer'
Contact: Michael 087 1276571
email: [email protected]
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