I have had many individuals ask me how much weight they should use during their workout. It’s a great question. If you’re not careful, you can hurt yourself by using too much weight. This question is impossible to answer, because there’s no right answer for everyone. Each person, whether man, woman, or child, has his or her unique needs, strengths, and endurance. These depend on the person’s particular musculature.
It is possible for me to answer this question on your behalf. Through the process of trial and error, we can figure out the right amount of weight for your body. Once you have this number, you will know the best weighted vests to purchase.
To figure out the right amount of weight, you need to do a few things. First, weigh yourself. What percent body fat are you? Are you muscular, athletic, out of shape, or obese? Regardless of the type of exercise you want to do — aerobic, strength training, low rep, high rep, fat loss — these questions are extremely important. Higher repetitions (10+) are always better for muscle definition and muscle endurance. Lower repetitions (<10) with greater weight is better for increasing muscle mass.
When performing high repetitions of an average-to-low weight, you should focus on the muscle “burst” effect. You should be consistent and solid with your exercise form. Don’t take any short-cuts. And if the weight is too easy, increase the lbs slowly. http://besthealthgear.com/best-weighted-gloves/
If you’re doing low repetitions, you need to do the absolute maximum weight you can handle, so that by the 8th or 9th rep, you are completely exhausted. You should feel like your muscles can’t do a single additional rep. You must also focus on your form, and performing the exercises in an under-control way. Additionally, when you’re using such a heavy or challenging weight, your body will naturally use momentum and “cheat”. Resist your muscles’ urge to leverage gravity!
Finally, you need to eat well to become muscular and fit. Prioritize lean protein (chicken breast, tuna, salmon, egg) and fiber (steamed vegetables, brown rice). Many of my students ask whether they should take supplements. I think that BCAAs and Whey Protein Isolate are excellent modern tools for aspiring fitness enthusiasts. I also recommend creatine, particularly for those people trying to gain muscle mass. Creatine can help give you an extra “burst” by allowing your muscle fibers to stretch a bit more.
Track your weight progression over time. One of the most rewarding things about working out is seeing your body improve from doing 20 lb dumbbell curls to 30 lb to 40 lb. As you get stronger, you’ll need to change your equipment. That means getting heavier dumbbells, better workout sandbags, the best weighted gloves, and more.