The right weight is crucial for effective training. Training that is too light hardly brings any progress, while training that is too heavy can jeopardise technique and motivation. "Only the right intensity provides a training stimulus that the body can respond to," says our fitness expert, Linda. "The decisive factor is therefore how the training weight is chosen and which factors play a role."
Here you can find out how to correctly assess your training intensity and choose the right weight.
The weight you train with has a major impact on how effective your training is, how safely you move and how quickly you make progress.
Our fitness expert explains: "The ideal training weight challenges you without overstraining you. Technique and body tension always come first."
Essentially, you won't get anywhere with weights that are either too
light or too heavy.
"If you use weight that is too light, the stimulus is not enough, the muscle is underchallenged and there is no muscle growth," explains Linda. Nevertheless, it has positive effects such as a more active metabolism – even if there is no progress.
The technique suffers if the weight is too heavy. "This can lead to overloading and injuries", warns the expert and recommends: "Adjust the intensity so that the muscle is challenged but not overloaded. The aim is to achieve a controlled training stimulus that still allows you to perform the exercise cleanly."
A simple rule of thumb helps you to find the right weight:
"The right weight will allow you to perform all repetitions cleanly – but the last 2-3 repetitions will feel noticeably strenuous."
For those who want to know more, Linda explains it in more detail:
For muscle building, it should be about 65-85 percent of the weight with which you would do exactly one clean repetition (= 1RM).Start with a weight that allows 8-12 repetitions.
For maximum strength, it should be 85-100 percent of the 1RM and as few repetitions as possible, maximum 6-8.
For strength endurance, it should be 40-60 percent of the 1RM and around 12-15 repetitions.
If you can do significantly more repetitions, the weight is too light. If you can do fewer,
it is too heavy.
For both beginners and advanced users, safety should always be the top priority when choosing a weight. This is important to avoid injuries.
The following therefore applies: technique before weight, slow movements and focus on body awareness.
Our expert recommends: "It's better to start with less weight and increase gradually. Your body learns the movement first – strength comes afterwards." More weight does not automatically mean better training. Clean technique, controlled movement and conscious breathing are crucial.
To help you find the right weight for you, Linda gives you a step-by-step guide:
Adjusting the weight is a logical consequence of regular training. You can observe for yourself when you are ready:
If all points apply, you can increase the weight slightly. Important: Still pay attention to the execution. You should also bear safety aspects in mind when adjusting the weight.
The right training weight is individual. It challenges you without overloading you and helps you to train stronger, more stable and safer in the long term. It ensures progress without overstraining you. Take your time to find the right weight and learn from our expert Linda.
