How Much Weight Should You Lift as a Beginner?


Several types of exercise equipment can help you achieve your fitness goals. You've heard that lifting weights helps build muscle mass, but how much should you lift? This rests on factors such as your body type (athletic or muscular), age, gender and goals. 

Lifting weights can increase strength, improve muscle tone and boost metabolism. However, beginners often worry about injuries and overtraining. What's the safest way to start lifting weights? 

 Lifting weights safely starts with knowing your body type. Start gradually and later increase the amount of time you spend exercising each week. Also, don't forget about nutrition! 

There are three basic types of exercises: free weights (barbells), machines, and bodyweight exercises. Free weights require moving heavy objects around, such as barbells or dumbbells. Machines allow you to exercise without lifting weights, such as treadmills, rowing machines, and stationary bikes. Bodyweight exercises include pushups, squats, lunges, burpees, planks, etc. 

Everyone can perform a quick test to determine the correct size of dumbbells. It includes curling your biceps, but it will assist you in choosing the weights you should use for almost any dumbbell workout.  

Weight Test: What you need to do:

  1. Start with standing straight, Holding a weight in each hand with the palms facing ahead.
  2. Pin your elbows and shoulders up against the wall.
  3. Curl weights until dumbbells are shoulder height without moving the upper arms, then lower to starting position.
  4. With proper form, aim for 14 to 22 repetitions.

Choose a set of weights that are five pounds lighter if your muscles give up or if you can't keep your technique after the first 14 reps. Choose a set five pounds heavier if you can comfortably do more significant than 22 repetitions.

 Here is the list of workouts that you can try with dumbbells as a beginner:

  • Lateral hand raise - This exercise involves making a "T" shape with your body and raising a set of dumbbells to the side until they are parallel to your shoulders. Start with light weights until you can execute the move with a calm, controlled motion. As you move, make sure to engage your hips and core.
  • Goblet Squat - With one end of a single, medium-to-heavy weight held in each hand, squat until your hip is just above your knees. To get back to standing, drive up through your heels, tightening your hips as you reach the peak of the action. Ensure your chest is lifted and your eyes are upward to maintain appropriate form.
  • Weighted Reverse Lunges - Take a significant stride back with one leg while holding a dumbbell in each hand. Drive up your back leg through your front foot to return to standing and repeat on the opposite side as you lunge downward, ensuring your front knee stays behind your toes.
  • Single-leg Deadlift- With your foot on the other side, stabilise while holding a weight in one hand. While keeping your hips square, back flat, and chest proud, bend your standing knee and steadily drop your weight toward the ground with the foot supporting the same side of your weight as you lean backwards. Flex your foot while you perform the action to engage your "floating" leg, which will aid in activating your glutes. To return to the beginning position, drive through your standing leg. To preserve good form, follow the action with your gaze. 


At the beginning of a new exercise program, you should focus on building muscle mass rather than trying to lose fat. Lifting heavy weights during your workout will help build lean muscle, which will burn more calories throughout the day. 

Staying fit is your goal, and our goal is to give you suitable clothing so that you can work for your goal with comfort. Check out Shopping Monks for a wide variety of gym and sportswear, which includes gym kit for men, yoga dress for women, and a lot more. 

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