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How much weight should I use for strength training?

Edward Phillips
Physical Therapy
For strength training, it's wise to have a selection of light weights (1, 2, and 3 pounds) and resistance tubing or bands (light through medium resistance).

Select the highest weight or level of resistance that allows you to accomplish all of the following:
  • maintain good form throughout the exercise
  • stick to the specified tempo
  • complete the suggested number of reps and sets
  • achieve a full and pain-free range of motion
Wait until you find it easy to meet all four requirements before you increase the weight or resistance for a particular exercise. If it's difficult to meet any of the four, decrease the weight or resistance.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.