In many of the Just Move and Start Moving classes, our coaches suggest that you get a “light” weight set of dumbbells and a “heavy” weight set of dumbbells. How do you know what weights to choose? The truth is, finding the weight that feels right for you will take some trial and error. Here are 5 tips to help you choose the right weights:
1. Start with a form check. This will help you know what good form looks like and feels like. For the form check, choose a weight that is lighter than you think you’ll use and perform a few reps. Filming this set and watching it is a great way to check your form. You can substitute 2 soup cans if you don’t have access to dumbbells, yet.
2. For the “light” set of dumbbells, choose a weight that you can perform the exercise for 10-15 reps with good form.
3. For the “heavy” set of dumbbells, choose a weight that you can perform the exercise for 5-8 reps with good form.
4. For both sets of dumbbells, you should have about 2 reps in reserve — which means you still feel like you could complete 2 good reps at the end of your set.
5. Be mindful of your breathing. If you find that you are holding your breath to complete reps, lower the weight.
A weight you used one day may feel too heavy the next, and that’s normal! There many factors – such as sleep, stress, and fueling your body adequately — that can affect how the weight feels. If it doesn’t feel good or you feel your form degrading at any time during the workout, it’s okay to drop down in weight.
Have questions or need help choosing the correct weight? Email our team at support@kaisafit.com!