Healthy Food Chart for Everyone

Today I want to tackle one of the more popular questions I get asked at least once per week. It's the question of how much weight should you be lifting for a given exercise...

The answer I give is always straight forward and to the point, but not necessarily the one you may have been hoping for. Most people want to know exactly what dumbbell, barbell, medicine ball, or kettlebell to pick up for a particular exercise that they saw me demonstrate in one of my videos or talked about in an article.

However, it would be impossible for me to tell you exactly what you should be using for weight unless I was there with you watching you workout.

I can tell you, through, that if you are looking to lose weight and transform your body you should choose a type of resistance that represents about 70% of the maximum weight you could lift (to failure) and use that for your first warm up set. For the following 1-3 sets you should pick a heavier weight that provides a challenge for you to complete the last couple of repetitions with good form.

An example would be using 30 pound dumbbells for a chest press for 12 repetitions (where you could not do a 13th). In this case you would use 20 or 22.5 pound dumbbells for your warm up set.

The weight should feel heavy and provide enough resistance to make your body work, but not cause you to lose form or technique.

In the end, if your form is suffering then the weight is too heavy and you should use a lighter weight until you are ready to progress back up. Good luck and keep on pushing!