People who are starting on a strength training routine should consider getting weights for home use.
This will help them extend their workouts from the gym to the home. However, choosing the right set of weights can be confusing.
Weights all look the same. So how do you pick the right set of weights to bring home? Here are a few tips.
Pick the Right Weight that Will Make You Work throughout the Duration of the Exercise
One of the most important rules of strength training is to stimulate the muscles to do the work. This is the very purpose of weight sets.
Your muscles will be contracting and relaxing in an effort to lift the weight plate. This works the muscle groups.
As they work, they undergo changes in their structure. This causes them to grow large and become stronger.
There is a catch, however. The amount of work that the muscles perform is commensurate to the amount of resistance that the weight provides.
That is why it is important to choose a set of weights that will make your muscles work throughout the entire duration of the exercise.
Keep in mind that exercises come in sets of several repetitions or reps. For instance, one set will have 10 or 15 reps.
The right weight should make your muscles work all the way to the 15th rep without losing your form. It should not be too heavy that you can no longer continue up to the 15th rep.
Otherwise you will already compromise your form. It should also not be too light that you still have the energy to go on beyond the 15th rep.
Consider Your Fitness Level
Absolute beginners should always start with lighter weights. You can start with a 5-lb dumbbell to check if it works for you.
Remember what we said about weights making your muscle work up to the last rep. If the 5-lb dumbbell is too easy for you, then you need a heavier weight.
If you have been strength training for some time, then you can always go for heavier weights.
Consider What Muscle Groups You are Going to Build and Strengthen
Different muscle groups have different levels of strength. For example, your glutes and hamstrings are very powerful muscles. You can lift heavier weights if you intend to target these muscle groups.
However, if your intention is to strengthen the muscles of the back, then you will need lighter weights. These muscles are weaker compared to other muscle groups.
Choose the Type of Weights that You are Comfortable With
There are at least four types of weights that you can choose. They are barbells, dumbbells, kettlebells, and sand bags.
Both dumbbells and barbells provide a more stable weight lifting platform. Sand bags, on the other hand, are more unstable because of the tendency of the weight to shift with movement.
The good news with such a type of weight is that it tends to challenge your muscles a lot better than conventional weights.
Remember these tips whenever you’re choosing the set of weights to bring home. What is important is to get the weights that are specific to your personal needs.