I can’t begin to count the number of times I heard that question when giving an orientation to a new member. Most of the time I would joke around and give them a number that I knew they couldn’t possibly lift for a bit of good humor. The point being, you have to do what your body is capable of. Just because the guy on the machine before you was doing 200lbs doesn’t mean you should be too.

A lot of things can factor into how much weight you should be doing when you exercise. Things like your own personal goal, your fitness and coordination level, and even your age factor in. For those people less experienced, you typically want to start out light and build up from that point. Remember, if you are new to an exercise, or lifting in general, always master the basic form and function of the exercise before increasing the weight.

The flip side to this, a lot of people don’t lift heavy enough weight. If you are going to the gym, than that means you are looking to improve yourself, right? The only way that is going to happen is if you challenge yourself! Doing the same exercise every time with the same weight and the same sets isn’t challenging yourself.

Let’s say you have been doing 10 pound bicep curls for 15 reps the past few months, or a few years for that matter. Chances are it’s too easy, so move up to 15 pounds for 10 reps. Continue on with the 15 pounds, working back up to 15 repetitions. Once you have gotten strong enough to get back to 15 reps, increase the weight and drop the reps back down. This is called progressive overload and its a great way to increase strength and to increase results.

-Scott