The level of intensity varies from person to person. If you're a beginner, it's advisable to start with weights ranging from 2-10 kg and gradually increase as you progress in your training. Lighter weights are typically used for exercises targeting the arms, shoulders, chest, and abdomen, while heavier ones are more suitable for exercises focusing on the glutes, legs, and back.
In some exercises, you will find weight markings with a % sign. To choose the appropriate weight for your equipment, such as dumbbells or barbells, use one-repetition maximum (1RM). Selecting weights based on your 1 RM is primarily suited for those with some training experience.
What is 1 RM?
The one-repetition maximum (1 RM) represents the heaviest weight a person can lift for a single repetition. It is a key measure of strength and is often used to determine appropriate training loads.
Typically, workouts involve multiple repetitions and sets. For example, if your goal is to perform 3-6 repetitions, you might use a load ranging from 70-85% of your 1 RM. General guidelines for using 1 RM in training are:
• To build strength: Train with weights ranging from 80-100% of your 1 RM.
• To increase muscle mass: Use loads between 60-80% of your 1 RM.
• To enhance endurance: Utilize loads up to 60% of your 1 RM.
While 1 RM provides a useful guideline for selecting weights, it's important to consider factors that can influence your performance on any given day, such as sleep, mood, diet quality, stress levels, and fatigue.
How to Determine Your 1 RM?
1. Warm up thoroughly: Prepare the muscle group you want to test.
2. Start with a manageable weight: Perform a standard set to ready your body for heavier loads.
3. Increase the weight progressively: With each subsequent set, increase the weight until you reach your estimated 1 RM, performing one correct repetition.
4. Rest adequately between attempts: Allow your muscles time to recover.
5. Have a spotter: Ensure safety by having a training partner to assist you during attempts with heavy weights.
6. Maintain proper technique: Technique is crucial to avoid injury.
Keep in mind that the 1 RM might vary based on daily factors. Use your calculated 1 RM as a starting guide and adjust your load based on how you feel and your progress.