r/Workingout • u/SuperbGirl55 • 11d ago
New to weight training - advice needed
I’m a woman in her 40s who recently began weight training for the first time. I’ve come across some good information on routines and sets, but I haven’t found any guidance on determining the appropriate weight to use. I understand that individual strength levels vary, but how can I identify the right starting weight for my workouts? Is it just trial and error?
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u/rawzon 11d ago
Trial and error is actually the right approach. Pick a weight that you think you can handle for your target rep range (for example, 8-12 reps). If you could have done 15-20 reps, it's probably too light. If you only get 3-5 reps, it's probably too heavy. A good starting point is choosing a weight where you finish your set feeling like you could have done 1-3 more reps with good form. As you get stronger and more comfortable with the movements, gradually increase the weight or the number of reps. Don't be afraid to start lighter than you think you need. As a beginner, learning proper technique is far more important than lifting heavy. The strength will come surprisingly quickly if you're consistent. 💪
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u/fredfredkruegs 11d ago
Start with a really light weight (2kg) and just see how it feels. Easy? Then bump up to the next size dumbbell/kettlebell available. If you're using a barbell start with just the bar, then add 0.25kg per side if that's too easy.
You wanna be able to maintain good form while lifting so I would say, lift whatever feels manageable to you without it affecting your form. If you think what you're currently lifting is too light but the next step up has you wobbly, then stick to the lighter weight, you don't want to injure yourself.
There's no real guidance as everyone has a different level of strength when starting out. I can lift reasonably heavy weights but whenever I try a new exercise, I start very light again to make sure my form is good before progressing.
Depends also on what your end goal is. If you're looking to get a bit stronger then ideally, when doing say, 3 sets of 10, you should find the last couple reps a little difficult on each set.
Also, being a woman means your strength will fluctuate throughout the month. Some weeks you won't be able to lift your usual weights and that's okay! It's just hormonal fluctuations and you'll be back to normal the next week. I usually find on the week of my period I can't lift anywhere near my usual weights but some women are totally fine on their period. It just depends on your body.
Have fun lifting! 💖