How much weight should a person be lifting for an optimal workout?

Allison C.
In my opinion, enough weight so that one can do 3-5 sets with 8-12 repetitions. Though only as long as you’re still able to do the right technique. If your technique suffers, you’ll need to decrease the weight.

Valdin Ia Q.
Hi, I go to the gym and my instructor has told me, that the vest way to begin lifting weight should be the one that you feel comfortable. And then more weight as you keep working out. Hope it works for you!

Cory T.
It's all dependant on how much you can lift right now. Never lift too heavy and risk injuring yourself, but you also want to challenge your muscles and not lift too light. There's no one set number fits all, it all depends on your level

Nanna Z.
60%-80% of your max for each lift. If you max is 100lbs for squats, lift 60lbs for 5sets for 5 reps. Each week add 2.5-5lbs.

Logan O.
I think it is best to ask a professional personal trainer or exercise science coach/physiotherapist. One can actually really hurt themselves if starting off with too much weight and too many exercises without being trained. At least one can invest to start off their training to work with a professional trainer. And I don’t mean an employee of 24 hour fitness but actually someone who studied exercise science or is licensed/had an apprenticeship and experience with it.

Angel Z.
It depends on a persons strength level I’m in the intermediate training levels so I go low on weights and high on repetitions

Gertrude F.
Have a goal for an amount of reps and an amount of sets (like 3 sets of 10 reps). It’s best if you can do all 3 sets with good form, maybe straining on the last half of the last set. You want it to be doable but not impossible.

Jorge Z.
As long as you're lifting more than you did last time, it doesn't matter if you lift light or heavy. Remember – you are only competing against yourself ! Try to challenge yourself to eighter lift heavier, or to do more reps than you did last workout.

Tony J.
I am not a trainer but I workout and I am a nurse. The amount of weight is less important than proper form and keeping a pace that will allow your heart rate to increase. Then of course allowing 30 secs to 2 min rest between sets depending on what type of workout you are doing I.e. steady state or high intensity interval training.

Romana X.
It depends on each individual. If you are looking for low intensity your own body weight is more than enough. However if you are looking for bulking you should max out where, in perfect form, you can do 5-7 in a row and then need a break.

Selma Z.
You should be exhausted after lifting the weight 3 repetitions of 15 lifts. But light enough that you are doing the movement correctly

Victor C.
It really depends on where you are starting in your work-out “career”. Upper body vs. lower body? There’s not a simple answer. I would Google it , but start conservatively so you don’t get injured or discouraged.!

Drago F.
For the most optimal workout, the heaviest you can go without compromising your form and technique . You should then be able to do 3 rounds of repetitions – 10 to 12 reps the 1st one, then 8 to 10 reps the second, and then 6 to 8 reps the last set. Those repetition ranges should be about where you go until you cannot do another repetition of the exercise, your failure points. Its still important to not compromise on technique and form when you’re getting close to failure.

Lisa M.
It depends on their age, if you want to get lean use the weight that is suggested for you. If you want to become muscled, use a weight above your comfort level

G Tz G.
Use the weight with which you can do 8 repetitions and try to do more repetitions (improve) each session.
When you can do 12 repetitions then add more weight. If you can only do 6 repetitions use less weight.

Katie O.
Each person is different and it depends on where you are at in life, what type of body you have, do you w any pre-existing injuries that need to taken into account. Also what are you planning on achieving? Do you want to tone, gain bulk or do you need it for a purpose. Start small that is the most important part, start doing weights that you know you can do, try that for a couple of days if you dont feel like you are getting a workout up your weights a little, the key is to put enough strain on your muscles to feel a bit of a burn when completing your workout but not too much that you cant complete the workout. When using any weights it is best to do 3 sets of 15reps with 10 second break in between, this will help you gain muscle and get the most out of your workout

Brent C.
The amount of weight you are lifting or moving isn't the relevant point per se, the relevant point is are you adequately challenging your muscle(s) for each particular exercise. The goal is muscle strengthening and development. That is accomplished through proper form and movement, and using enough weight to challenge your muscles over the course of two to three sets of 10 to 15 reps per set. If you can't complete 10 reps, with proper form and movement, then you are using too much weight; if 15 reps isn't challenging then you aren't using enough weight. The correct amount of weight will allow you to complete 10 to 15 reps, but it will be challenging. Go through the full range of motion smoothly for each rep, both during contraction and relaxing. The goal is to fully and effectively exercise the muscles, not how much weight you can struggle to throw around. Whether you are lifting 20 pounds or 200 pounds is irrelevant, what is relevant is whether you are fully exercising and challenging your muscles effectively, using good form and proper breathing, effectively stretching before and after you work out. Don't focus on the amount of weight, focus on exercising your muscles. If you exercise your muscles properly with consistent routine, strength will natural develop and you will have to keep using greater and greater weight to effectively challenge your muscles and get the proper exercise. Focus on your muscles, not the weight. I hope this was helpful to you, and good luck sticking with your exercise routine!

Oscar Z.
It depends on where you currently are in your fitness journey. If you are just beginning after a long break.. focus on stabilization rather than heavy weights.. for about a month.. light weight.. multiple repetitions. This will help you lift heavier loads in future while reducing risk of injury.. but it’s hard to say specifically for you.. to know for sure you would need to be assessed by a personal trainer. I would suggest yoga or pilates generally for someone just starting that I have not assessed physically.. it’ll build your stabilizer muscles and balance. -From a personal trainer

Beritiana A.
If you are healthy and well trained – your own weight. Do push-ups or pull-ups, but if you can’t try any weight that make you tired after 10 repeats, and continue through pain till you rich 20 repeats, increase weight after your body adjusts