Your Cart is Empty

How Heavy Should I Lift?

June 10, 2014 3 min read

If you are new to weight lifting it can be quite daunting as you have no idea what weights you should be lifting. Before you lift any weights though, you need to first ensure that you have the correct posture and stance for the exercises you are going to perform; this will prevent any injuries as, once you add weight, you are putting more strain on your muscles and, if you aren't performing the exercise correctly, you're putting your body at risk of damage. [caption id="attachment_48976" align="alignnone" width="540"]Image credit: http://st1.thehealthsite.com/ Image credit: http://st1.thehealthsite.com/[/caption] Once you feel comfortable with the movements, it's time to select your weights. Sadly it's not as easy as wandering over to the rack and picking up the first ones you see. Don't just pick up the tiny hand weights that probably weigh less than your handbag! The best way to figure out which weight you should use is through trial and error (but without the error part hopefully). [caption id="attachment_48977" align="alignnone" width="430"]Image credit: http://www.athenstalks.com/ Image credit: http://www.athenstalks.com/[/caption] Greg Justice, an exercise physiologist, and author of Mind Over Fatter, says the simple trick to finding the perfect weight for you is to pick up different weights until you find one that you can only just do one rep with; so if you are doing squats then you need to find the weight that allows you to only just perform one squat without a severe struggle. Then, once you've found that weight, put it down and find a weight that's approximately 60-70% of that weight. So if you managed to do one leg press with 30 pounds (approx. 13 kilos), then select a weight of 18-21 pounds (approx. 8 kilos). The reason for dropping the weight that only allowed you to do one rep was because you will need to do multiple reps of each exercise to get results and, by finding your maximum weight and selecting a percentage of that, you will have found the perfect weight for you. [caption id="attachment_48978" align="alignnone" width="504"]Image credit: http://www.bodybuilding.com/fun/8-reasons-women-should-lift-weights.html Image credit: http://www.bodybuilding.com/fun/8-reasons-women-should-lift-weights.html[/caption]

How do you know if you are lifting the correct weight?

If you are able to complete your rep sets with a little struggle but without losing form or experiencing extreme pain, then you are using the correct weight. You need to feel like you are pushing yourself enough that you will see results, but not so much that you are putting your body at risk of injury. If you start to lose form, or if you can't complete the rep sets, then you need to pick a lighter weight. Don't be afraid to get a lighter weight; it's not important how heavy you lift compared to others. What is important is that you lift the correct weight FOR YOU. You will need to perform this test for each of the exercises you do as you will be able to lift a different weight for squats than you would for a chest press. It will take a little time, but once you know what weight suits you, you'll be ready to go each time you hit the gym. [caption id="attachment_48979" align="alignnone" width="455"]Image credit: http://www.leanitup.com/ Image credit: http://www.leanitup.com/[/caption] If maths isn't your strong point, a quick calculation to find out 60% of the one rep maximum weight is: Maximum one rep weight X 60 / 100 e.g. If your maximum one rep weight was 15 pounds: 15 X 60 / 100 = 9 For more articles like this, please follow my blog.   Picture credit for featured image: http://www.evolvehealth.nl/   Sources: http://www.womenshealthmag.com/fitness/how-much-weight-should-i-lift http://www.nerdfitness.com/blog/2014/02/06/strength-training-101-how-much-weight-should-i-be-lifting/

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 132 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 5 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.