Contents:
- Medical Video: Weight Training : How to Build Biceps & Forearms
- Is there a maximum weight burden for women to lift weights?
- What is the ideal load weight that can be lifted for weight lifting?
Medical Video: Weight Training : How to Build Biceps & Forearms
Not only for men, weight training can also be done by women. The weight that can be lifted by each person may vary, depending on the strength of each body. However, is there a maximum weight that women can lift? Check out the answer here.
Is there a maximum weight burden for women to lift weights?
Everyone is encouraged to lift weights with different weights. This depends on the physical strength, weight, and condition of each person's body.
Do not let you lift weights that are too light or too heavy. One miscalculates, it can make the exercise ineffective even though you have routinely lived it. In addition, you can also risk getting an injury if you are too heavy to lift a load.
In weight training, there are general guidelines for the maximum weight that men and women can lift. For women, the maximum weight that can be lifted is 16 kilograms, while men are 25 kilograms.
But it is important to consider other factors that can change the maximum load limit, such as how high the load must be lifted.
If you lift high above your shoulders, you should not lift items that are heavier than ten kilograms. Meanwhile, women should not lift weights more than seven kilograms. However, this maximum weight drops again if the object removed needs to be held away from the body, which is five kilograms for men and three kilograms for women.
What is the ideal load weight that can be lifted for weight lifting?
Actually, you can use certain formulas to find out what ideal weight you should use when training.
According to the guidelines for exercising muscle strength from the American College of Sports Medicine, you should lift that weight it weighs around 60-70 percent of the heaviest load which you can still lift in one lift.
So first you have to try to lift various barbells, or other types of loads that you use exercises with different amounts of load. Try until you find the hardest load you can still lift.
If you are a beginner in weight lifting, here's how to find out the ideal weight to lift:
1. Determine the load according to the initial ability
For example, you divide this weight training into several times with three sets of each exercise. In a set of exercises, do repetitions 10 times. Then you can start lifting weights that you can lift, but don't get too light.
2. Let the muscles fatigue, then just rest
It is very natural that in the past reps you feel the hand muscles start to hurt. If so, you can take a break for 30-60 seconds between sets.
3. If you start to get tired, add weight
Not that the muscles begin to feel tired and sick, you can reduce the burden and even stop training. This won't produce anything. Conversely, if you have begun to have difficulty lifting loads when counting or repetition to 30 times, that is a sign that the weight of the load must be added. That way, the progress of weight training that you do will be visible.
Do it all the time, until you feel more optimal results. So, every exercise you will get good progress.
4. If you can't, add reps
If indeed you already feel unable to increase the weight of the load, do not stop there. You can get the same progress by adding reps from practice.
If before in a set of only 30 repetitions, you can add it to 40 or even 50 repetitions. All that depends on each ability. Don't hesitate to consult withpersonal trainer so that your exercise is more optimal.
