What’s good #fitfam, thank you for reading! Lately, I’ve been asked a question by lots of different people ‘which weights should I be using when I workout?’. Though the answer is simple, it’s not a short one. There are a few key factors involved in determining the right amount of weight you should lift and the frequency. Beyond the obvious differences between body builders and those of us who just want to get stronger, there is a wide grey area that leaves the question up in the air. Should two like-minded gym buds use the same weights during a joint session? Should the working mom who loves to garden grab the same dumbbells as the homemaker who doesn’t care about biceps and triceps? The answer is no and here’s why…
The most important factor is the end goal for each person. The body builder is looking for mass, so their approach is going to be based on getting the biggest muscles possible. This process will require heavier weights and less reps but also more frequency. On the other hand, the everyday Joe who just wants to look nice in a tank top is going to want lean muscle and functional strength. To put it mathematically, the body builder is going to workout with 65-80% of their one rep max and our buddy Joe is going to workout at around 45-60% of their one rep max. Given a timeframe of 90 days following this basic formula with incremental increases in weight based on progression, the end result will be totally different physiques that both look great. In general, I recommend that my clients lift light and frequently to maintain a lean, strong physique that is toned with moderate definition. For the guys who don’t mind a bit more muscle, I have them increase reps and lean to the 55-60% range.
Lastly, I have training programs as low as $75/month that will supplement and guide you to your goals.
If you are interested in following along with my journey or contacting my company, I can be found on social media platforms:
Website – Total Camo Fitness
Love this. It can be confusing know how to workout with weights but your post is very helpful 🙂
Hi Jessica, lifting weights can be confusing if you’re trying to figure out which weights to use during a workout. I recommend mapping out the muscles you plan to work and the exercises required then grab something light to begin with and add heavier weights if you feel the weights offer too little resistance.
I’m a stay-at-home mom, and I love weight lifting. Thanks for the information
A bulk of my clients are stay at home moms or recently retired women and many of them enjoy lifting weights as well. I often get the feedback that they feel their increased strength in every day tasks that used to be a challenge. I’m happy to hear you love it too!
Good information! I also think saying the end game for each person is very important!
Yes the end goal is so important. Before I began training for boxing, I didn’t care how much bigger muscles got because it looked good and I felt strong. My focused changed when I realized that a more lean frame was better for endurance and flexibility in boxing. I’m still strong but I’m no longer lifting heavy just for fun.
Very thoughtful and informative. thanks for sharing.
Thank you Pamela!
Interesting! I am just getting into using weights so I lift pretty light lol but already noticing myself getting stronger!
Even adding resistance as little as 1 to 2 lbs can help increase strength if you are consistent. Keep up the great work!
Thank you for writing this. If you’re in a calorie deficit and trying to cut, would you increase your reps and lower your weight? As I’m eating less calories per day I’m finding my weight training is not as heavy.
Lowering the weight and increasing reps is definitely going to increase your definition and you will have a very lean look. It’s actually the primary approach I use for personal development, low calories and high activity to stay lean and nimble.
Thank you for your expertise! I’m gonna try implementing it into my workouts for sure bc having a leaner look is my goal right now
Thank you for reading Noelle! I’m a big fan of lean and neat muscle over mass these days (a function of getting older and to optimize my body for boxing). I’d love to get updates after you try out some of my tips.
I love and enjoy weight lifting. Great information!
Thank you for reading!
It is hard to find out weights to use! For a long time I was unsure and just avoided them. This information is so helpful
Hi Jordan, weights can be scary when you hear the horror stories about injuries related to lifting. My advice is to start light and think of it this way, even a little resistance is still resistance. Your body will naturally tell you when to go up. My tip in that regard is to lift a weight that is comfortable for you to move through the full rep without sway or straining excessively. It’ll be obvious when the time to increase comes.
I absolutely love this because I’m also getting back into the gym and it’s been a while! Such a useful resource and would love to see more on this topic! Question; what’s one way to get back into healthy eating when prices are going up. What’s your staple food list for moms who want some mass!
Hi Zethu! Thank you for reading. My go to adjustment for eating is to cut calories. I’ll be honest, I love certain foods and refuse to give them up, so I’ve become vigilant on eating in moderation and staying in a caloric deficit. As such, I don’t have many staples but my personal favorites are veggies, raw and cooked, fruit of course, and I try to limit my bread and pasta so I don’t consume too many carbs, etc. If you want mass, I recommend a healthy injection of protein rich items into your diet and adding one full body lift day with heavy weights. It’ll be a good balance against whatever cardio work you’re doing. Hopefully this helps a bit!
The way I lift weight and my husband or my sons do it, it’s very different! I really liked this post as everyone has a different end goal.
Yes! There is absolutely a difference in how I approach my male and female clients, even when they have similar goals like weight loss or strength training.
This is amazing to know! I will be using your tips the next time I choose my weight!
Thank you so much for reading Elle!
Good tips!
Thank you for reading Christine!
I used to use tiny weights but once I switched to heavier with fewer reps I noticed so much better results.
In my younger days, I lifted heavy because I wanted ‘show muscle’. Now I lift medium weight with high rep counts to get a lean and defined look!
This is a great way to explain it. Thanks
Thank you for reading!
Thank you so much for the info. Never really knew how big of a deal this could be.
Hi Arnetta, choosing the right amount of weight and lifting frequency is super important. Not only does it prevent injury, it often dictates how quickly or slowly a program might progress.