The amount of weight you should lift

The amount of weight you should lift depends on several factors, including your age, body weight, fitness level, goals (strength, hypertrophy, endurance), and overall health. While there isn’t a one-size-fits-all answer, I can provide some general guidelines for male and female lifters of different experience levels.

Guidelines for Weightlifting Based on Gender, Age, and Body Weight

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1. Beginners (0-6 months of consistent training)

• Men:

  • Upper body (e.g., bench press, overhead press): Start with 40-60% of your body weight for 8-12 reps.
  • Lower body (e.g., squats, deadlifts): Start with 50-70% of your body weight for 8-12 reps.

• Women:

  • Upper body: Start with 20-40% of your body weight for 8-12 reps.
  • Lower body: Start with 30-50% of your body weight for 8-12 reps.

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2. Intermediate (6 months - 2 years of training)

• Men:

  • Upper body: 60-80% of your body weight for 6-10 reps.
  • Lower body: 70-90% of your body weight for 6-10 reps.

• Women:

  • Upper body: 40-60% of your body weight for 6-10 reps.
  • Lower body: 50-70% of your body weight for 6-10 reps.

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3. Advanced (2+ years of consistent, progressive training)

• Men:

  • Upper body: 80-100% of your body weight for 3-6 reps, or more depending on your strength goals.
  • Lower body: 90-120% of your body weight for 3-6 reps, or more depending on your strength goals.

• Women:

  • Upper body: 60-80% of your body weight for 3-6 reps, or more for strength.
  • Lower body: 70-100% of your body weight for 3-6 reps, or more for strength.

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Additional Considerations:

1. Age: As you age, it's important to prioritize proper form over heavy weight to reduce the risk of injury. It's also crucial to allow adequate recovery time, especially for older adults.

2. Form and Progression: Start light to focus on proper form. Gradually increase the weight as you become stronger to avoid injury and to keep challenging your muscles.

3. Goal-specific Adjustments:

   • Strength training: Focus on lower reps (3-6) with heavier weights.
   • Muscle hypertrophy (growth): Focus on moderate reps (6-12) with moderate to heavy weights.
   • Endurance training: Focus on higher reps (12-20) with lighter weights.

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Example Weight Progression (for 70 kg/154 lb male and 60 kg/132 lb female):

Male (70 kg / 154 lbs):

• Beginner: Bench press: 28-42 kg (60-90 lbs), Squat: 35-49 kg (75-108 lbs)
• Intermediate: Bench press: 42-56 kg (92-123 lbs), Squat: 49-63 kg (108-138 lbs)
• Advanced: Bench press: 56-70 kg (123-154 lbs), Squat: 63-84 kg (138-185 lbs)

Female (60 kg / 132 lbs):

• Beginner: Bench press: 12-24 kg (26-53 lbs), Squat: 18-30 kg (40-66 lbs)
• Intermediate: Bench press: 24-36 kg (53-79 lbs), Squat: 30-42 kg (66-93 lbs)
• Advanced: Bench press: 36-48 kg (79-106 lbs), Squat: 42-60 kg (93-132 lbs)

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If you're new to weightlifting or working on increasing your strength, it’s crucial to consult with a trainer to ensure proper form and avoid injury. Would you like some tips on how to safely progress in your weightlifting routine?