How Heavy Should Weights be For Seniors? (Strength Training)

Choosing the right weights for strength training

You have most probably heard me say before that sooner or later it’s a good idea to add in resistance to your exercises in some form (whether weights or a resistance band). This is so you continue to challenge yourself and get further strength gains. When you’re stronger, you’re going to notice a big difference. 



A question I often get asked is “how heavy should my weights be?”


This is a question I cannot give a direct answer to. Everyone has different capabilities, however, this is what you should do:



Step 1 - Practice First

Once you’re ready to begin using weights, choose a light weight to begin with. A weight that you can still do the exercises with no trouble. Say 1kg. If you don’t have weights, you can also use cans of food to begin with, or water bottles.

Don’t rush this. This is so you can practice the exercise with using weights, which will ensure you avoid any injuries and get the most out of your exercise.

Do this whenever completing a new exercise with weights for the first time.

Only when you feel you are doing the exercise correctly is it time to increase the weight.

Step 2 - Find Your Sweet Spot

Now you've got the exercise down, choose a weight that when completing the exercises it challenges you, yet you are still completing the exercises with correct exercise technique.

You want to feel your muscles being worked.



If you feel it is too easy, that’s ok, continue the workout and next time increase the weight a little. Note this down if you need to.

If you feel you are not able to lift the weight or are losing the correct exercise technique the weight is too heavy, put the weight down. Lower the weight.



For some exercises, you will find the weight too easy, for others too heavy.

 So you'll most probably be using different weights for different exercises.

This is why I recommend a weight set.

Step 3 - Stay Consistent and Progress

By doing the above (step 2) consistently AND ensuring you’re eating adequately, you WILL get stronger, you WILL get fitter.. It’s going to happen. 💪



So now it’s time for you to increase the resistance you’re using.

Use a slightly heavier weight, or a different loop on the resistance band, or double up your band. Or, use a thicker resistance band. If you’re using a resistance machine, you can increase it up a notch. 

Follow again as per step 2.

This is what I'd do (or any trainer would do) If training you. Working out your safe starting strength and over time increasing the resistance (or progressing the exercises in other ways).

And this is how you do it yourself. 🙂

For more on this you can check out my comprehensive article on strength training here: The Strong Senior

If you have any questions, ask them below (Many questions are answered in the article above)! 👇