When should I start adding pounds to the dumbbells?

Safi · Mar 2, 2006

I've been working out for about three weeks now and started with six pounds per dumbbell (I'm not that strong). And I do two sets of ten reps for each exercise I do.

However, for my question I don't think that information is required...

How will I know when I need to start putting more weight onto the dumbbells (or even barbells, which I'm assuming is going to have the same answer)?

teresand77 · Mar 2, 2006

Weights

I think if you can do 12 reps (with good form) for a weight you need to increase the weights.

~teresa

Trainer Lynn · Mar 2, 2006

Here is my general guideline but I do recognize it is different depending on your lifting method.

If you are doing 2 sets of 10 reps with perfect form... here are my thoughts...

Stay with the same weight and see how many reps you can do with perfect form. If you can do it 13 or more times with perfect form... then go up to the next weight.

When you move up to the next weight, see how reps you can do with perfect form. If you can do at least 6 reps with perfect form then that is your weight. Stay with that weight until you can do 13 or more reps with it at perfect form.

Did I mention perfect form at all?

Hopefully that helped answer your question.

WorkinOnIt · Mar 7, 2006

sorry to butt in

but if a person is doing 3 sets of 12 reps with perfect form, then it's time to increase the weight right? Then if you can do 3 sets with maybe only 8,6,3 reps this is the weight you should be pushing until you get back up to 12?

teresand77 · Mar 8, 2006

Yep, WorkinOnIT, that is true. There are several ways to do it though...you could lower the weight slightly for the final set if you know you are already fatigued and need to take it down a notch so you can do more than 3 reps. Hope that makes sense!

~teresa

Trainer Lynn · Mar 8, 2006

Exactly

WorkinOnIt · Mar 8, 2006

ahh

Thanks for the tips.

sarahfitchic · Mar 8, 2006

When you're doing the 10 reps is it challenging? You should always lift until you can't lift for another rep without breaking your form.

Also, keep in mind that you will want to use different weights for different exercises. For example, the lats are big strong muscles. You should be able to use a heavier weight if you're doing lat rows for your back than for bicep curls, since biceps are a much smaller muscle.

Hope that helps!

Sarah