Pushing weights with the right amount of weight for your body will help you develop muscles effectively, avoiding injuries during training. For those who are new to training and do not know how much weight to choose, do not miss this article. We will help you choose the right weight.
Benefits of weightlifting
Weightlifting is a popular sport for gym-goers who want to develop muscles. Lifting weights appropriately will help you improve your health, and train your muscles, strength, and endurance. In addition, weightlifting also helps burn excess fat quickly, giving you a toned body.
Lifting weights properly will create significant pressure on the bones, helping them to exercise and become stronger. According to experts, weightlifting also helps the body prevent some diseases. Some studies have shown that people who lift weights properly are less likely to suffer from cardiovascular disease, type 2 diabetes, and some chronic diseases. Weight training also helps burn excess glucose and has the effect of reducing inflammation in the body.
In addition, weight training also helps improve the body's strength and flexibility. Typically, track and field athletes say that weight training helps improve running efficiency because they can run at the same speed while using less leg strength.
How many kilograms of weight is appropriate?
This is a common question for those who are new to weightlifting. The process of choosing weights is often strict because it depends on many factors such as physical condition, whether you are a newbie or have been training for a long time, your training purpose, etc. To choose the right weight for you, you can rely on the following purposes.
Strength Training
If your goal is strength training, you can combine exercises such as squats, bench presses, and deadlifts. This will allow more joints to work together to help train overall strength. For each dumbbell exercise, you should maintain about 3 sets, each set from 8 to 12 reps. Choose the appropriate weight that allows you to complete the exercise without feeling tired. In addition, you can try different weight levels for each muscle group such as legs, hips, back, shoulders, ... to choose a suitable level for yourself.
Choosing the weight level also needs to ensure the necessary impact on the muscle groups to bring training results. There should be a rest period between sets of 3 to 5 minutes to recover the muscles.
Increase muscle size
In fact, the strength training method will not be effective for those who want to increase muscle. Therefore, you need to choose a heavier weight and need to do about 2-5 sets, each set pushing from 8-12 times. At the same time, gradually increase the weight until you reach the best training state.
Note, when lifting heavy weights, you need to warm up first, then increase the weight to the maximum to avoid risks during the training process.
Increase muscle endurance
In contrast to increasing muscle size, with this goal, you need to choose a lightweight so that you can lift 15-20 sets for each set or more if you want. This exercise will help slow muscle fibers participate in responding to the body's long-term activities, increasing muscle endurance.
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