A Beginner’s Guide to 
Weightlifting for Moms

Choosing the right weight to lift is a very common question I get from new clients.

Choosing the proper weight for your fitness level is vital in effectively achieving your goals and ensuring minimal risk of injury. There are a few elements to consider when choosing how much to lift, such as your age and sex, as well as your current fitness level and your future goals.

If you’re a beginner,

the first step is to pick the right weights. Here’s how to figure out whether your weights are too light or too heavy, as well as how to maintain the perfect form for yourweight exercises.

Deciding on the right dumbbells.

That’s going to depend on the lifts you’re doing. If you’ve had shoulder injuries, I would generally recommend lighter dumbbells when working on the shoulders and chest. It takes more work to control these kinds of exercises, which means you’ll be using more muscles.

As a rule, you’ll want to work with both a lighter set and a heavier set of dumbbells during your workouts. Heavyweights will help build more muscle mass, while lighter weights will assist in stabilizing muscles, which supports joints and tendons.

To figure out the ideal dumbbells for you,

there’s a simple test you can do. It involves a bicep curl, and it can help you determine the appropriate weights for just about any dumbbell exercise.
Women generally start with a set of two 5 to 10-pound weights; whereas men usually start with a group of two 10 to 20-pound weights.

If your muscles fail or you can’t maintain proper form before reaching 14 reps, then you should

pick a set of weights that are about five pounds lighter. If you can easily do more than 22 reps, you will want to pick a set that is five pounds heavier. This establishes your lighter set of weights. Add 10 pounds, and that’s how much you should be lifting when reaching for a heavier set of weights.

Deciding on the right dumbbells.

That’s going to depend on the lifts you’re doing. If you’ve had shoulder injuries, I would generally recommend lighter dumbbells when working on the shoulders and chest. It takes more work to control these kinds of exercises, which means you’ll be using more muscles.

If you are still unsure of how to begin, ask for help from a professional fitness coach for a few weeks to learn proper forms and techniques. It’s safer and more effective to begin with good habits than to try and correct bad ones later. And always listen to your body when performing any sort of exercise or lifting weights. If it feels too much or you’re experiencing pain, stop immediately and consult your fitness coach for help.