Not seeing the results you want at the gym? Look to the number on your dumbbells. Research shows most of us choose weights that are too light.
If your workout feels too easy, or you’re not seeing the results you were hoping for, you may be selecting weights that are too light for you. Research in the Journal of Strength and Conditioning Research showed that, during resistance training, many women chose weights that were too light to see any real muscle improvements. “While performing any exercise is better then doing none, you want to make sure you are continually challenging your body. Doing the same exercise at the same weight for more than two weeks most likely means you are no longer seeing any continued benefits, because your body has adapted,” explains Melissa Hendricks, M.Ed, manager of the Cleveland Clinic Fitness Centers. To select the proper weight for you, choose one that you can lift at least eight times, but no more than 15, before exhausting your muscles completely. The last few repetitions should be difficult, but you should still be able to maintain proper form.