“Lifting heavy weights” is a popular method of strength training these days. Based on evidence, weight-bearing exercise helps boost mood, aid weight loss, build muscle that contributes to a faster metabolism, reduce symptoms of anxiety and depression, and improve sleep. First reported by TODAY.com. But how heavy should your dumbbells actually be?
Lifting too heavy a weight can lead to injury, and lifting too light a weight can delay all the benefits you get from strength training. Get it right almost every time with this instructor-approved assessment.
Trainer Tip of the Day: Use this test to determine if you’re using the correct weight
Assess the weight of the dumbbells by reaching a weight you’re comfortable with, test how tired you feel while using them and increase or decrease the weight to challenge yourself to the point of fatigue, Stephanie Mansour, TODAY fitness contributor and personal trainer, tells SELF. TODAY.com.
“Keep in mind that you may need to do this test several times for different exercises for some muscles, such as glutes And the hamstrings, can handle heavier weights while other muscles may require lighter weights,” she said.
Repeat this test every few weeks to continue challenging yourself as your body adapts and learns to better tolerate heavier weights.
why it matters
Muscle mass increases due to a process called hypertrophy, when you challenge the muscle with weight it adapts and grows.
How do you become stronger by moving forward on that challenge, TODAY.com previously reportedTherefore it is necessary to increase the weight of the dumbbells you lift. However, make sure to increase the weight gradually. “Lifting too heavy a weight can lead to injuries like fractures or dislocations,” Mansoor said.
For specific guidance on how to increase your weight and repetitions over time, try this 4-week strength challenge.
Weight lifting should also be part of a holistic lifestyle. Supplement it with adequate nutrition for muscle growth and effective recovery. Muscles grow when you sleep, so it’s important that you get enough sleep.
how to get started
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Perform 10 reps: Take a weight you’re comfortable with, and do 10 repetitions of the exercise you’ll use it for, Mansour said. For example, if it’s bicep curls, hold a dumbbell in one hand and do 10 curls.
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Assess Difficulty: If you can do the exercise easily, increase the weight by two pounds. If you struggled halfway, reduce the weight by the same amount.
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Perform 10 more reps: During this next set of 10 bicep curls, pay attention to how the last five reps feel. “Are the last five reps challenging? If so, maintain this weight. If not, increase the weight a few pounds,” says Mansour.
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Perform 10 more reps: You should feel tired in this last set, Mansour said. It should feel challenging in every way. If yes, then you have found the right weight.
Today’s Expert Tip The series is about simple strategies to make life a little easier. Every Monday through Friday, a variety of qualified experts share their best advice on diet, fitness, heart health, mental wellness, and more.
This article was originally published on TODAY.com
