Beginners Guide to the Gym- Weight Selection

When first starting out I know that choosing the right weight can seem like a daunting task. Do I pick a weight and go to failure everytime? Do i pick a weight that is easy? How much weight? Your first couple of days of working out will be more or less a trial and error when it comes to weight selection. Here are a few key points to think about when looking for the right weight:

1. The proper weight should be challenging enough to make you feel like your working, but it should not take you to failure in your rep range. You may hear about picking your rep max(the max weight you can lift for the given number of reps, i.e., 12 rep max- max weight you can get for 12 reps) and using that weight, however this would mean going to failure each set and needing a longer rest between sets. Your weight should let you complete all the necessary reps in each set without you struggling to finish the first set.
2. You will know you have chosen the right weight when after your last set you had to struggle with the weight. You might not get all your reps on the last set but the weight will give you best oppurtunity to grow and get proper form in.
3. Dont pick a weight that is way too light. If you can finish all reps for all sets and you feel like you havent really tried too hard than the weight is too light. Up your weight so you get a feeling when you lift.
4. Its time to up your weight when you can complete all sets and reps of a weight. For example if your doing 3 sets of 12 reps and you complete all 12 reps in each set and you didnt have to struggle to get your last few reps in set 3, than next time you do the workout you should up the weight to get the most out of the exercise.

These are a few simple guidelines to follow when it comes to picking the right weight. Remember, when starting out you might see your weights changing because finding the right weight is trial and error until you find the weight that is perfect for you. Dont try to up your weight every single workout because your body must first adapt and rushing in could lead to imporper development, over training, and injurry. Now head to the gym and find the weights to help you achieve your goals.