When selecting weight for free weights or weight machines, the general guideline is to start with a weight that allows safe, controlled, and proper form throughout the exercise. For beginners, this often means starting lighter to learn the movement and avoid injury, such as about 50% of the weight you might eventually use or a weight that allows for 8-12 repetitions per set without excessive strain. With weight machines, you can easily adjust and find a weight where the movement feels stable but challenging. For free weights, the weight should be manageable enough to maintain good form and control since it requires balance and stabilization. As you gain strength and confidence, gradually increase the weight while maintaining proper technique. In summary:
- Start with a lighter weight to learn proper form.
- Use a weight that allows 8-12 safe repetitions.
- Machines may provide more stability, so weight selection can be slightly heavier but still controlled.
- Free weights require more stabilization, so selecting manageable weights avoids injury risk.
- Progressively increase weight as strength improves, focusing on controlled movements.
This approach applies to both free weights and weight machines, balancing safety with effective muscle challenge for strength gains.
