I am starting or just getting back to lifting...what starting weights should I use?

Question:

Short Answer:

The amount can vary wildly, depending on a person's strength and fitness level. We always recommend to err on the side of lighter to start, but please read on for more general recommendations though.

Longer Answer:

When just starting out or if it has been quite awhile since you have lifted weights, we will always recommend to err on the side of caution, and start with lighter weights. Not only will this help you develop proper form, it can help prevent injury. There will always be time to increase your weight but the last thing we want is for our members to start too heavy and injure themselves, delaying your (re)start even longer!

When working toward a recommended repetition range, choose a weight that has you struggling as you begin to hit this range. For example, if your goal is to complete 8-10 reps, the weight should cause you to begin struggling as you get close to that 8 rep count. If you choose a weight that has you breezing past 10 reps, the weight is probably too light; if the weight has you struggling to even get to 8, the weight is probably too heavy. But consider giving yourself a strength test day, before even officially starting your routine, to give yourself a range with where you stand in terms of your current strength. Don't even consider it your first workout day, rather just a warm-up to the "real thing" in an effort to avoid injury and hit the ground running when you do officially start.

If you are looking for GENERAL guidelines though, the movements/weights listed below can get you started in a ballpark manner:

Apex 10:

5-10lbs/2-5kg Dumbbells/Kettlebells - if you're getting back in to exercise or are just starting out.
15-20lbs/6-8kg DBs/KBs - if you have been exercising regularly and want a serious challenge.
25lbs+/12kg+ DBs/KBs - if you are very advanced at exercise and feel quite strong.

Full Body Fit:

Bench Pressing Motions: 20lbs/9kg Dumbbells
Shoulder Pressing Motions: 12lbs/5kg DBs
Rowing Motions: 40-50lbs/18-22kg on cable machine (or 20lbs/9kg DBs)
Pullups/Lat Pulldonws: 60% bodyweight
Squatting motions: 1/4 bodyweight
Lunging motions: pure bodyweight
Deadlifts: 1/4 bodyweight
Arm motions (curls or triceps): 10lbs/4-5kg DBs

Yours in Health & Friendship,

- The Fit Mother Project
Customer Success Team