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Weights
Hi, im 13/m and im planning on getting weights can someone tell me the suitable weight for me?
and also how many times i should do weights each day!
THNX
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
Ok first off, you should know advicenators is home of many myths, including "weight lifting stunts growth". Here is are a couple of articles discussing that myth if you are interested:
[Link](Mouse over link to see full location)
[Link](Mouse over link to see full location)
Now that we have established that weight lifting is good for you, lets move to your question. First off, focus on free weights and on multiple joint exercises (e.g. squats, bench press etc). Im not 100% sure on how kids should train, but I have read the recommendation to stay in the higher rep range, say 15 or so reps per set. This can be good for beginners anyway since it will help condition your muscles and joints for the stress of lifting.
How often you train depends on your program. There are many acceptable splits with varying degrees of intensity. You can train your whole body not very intensively, three times a week. Alternatively you can split your body into parts which are trained very intensively only once or twice a week. As you can see the question is how many times a week, not how many times a day. Workout sessions take place once per day, and ideally should not be much longer than an hour or so.
A simple way to start is to make a short full body routine which is not intensive, and which you train three times a week. Say Mon, Wed, Fri. You can use different exercises on different days.
What I dont understand from your question is what sort of equipment you have available. Do you mean you are getting dumbells, barbells, an exercise machine, or are you joining a gym? Depending on what you have available I could suggest a specific routine. Since I dont know exactly, here is a link to a decent routine (intended for the gym). If you dont have access to all the stuff, you can always let me know and we can work out a more specific program for you.
[Link](Mouse over link to see full location)
(note this guy uses different rep ranges, you should do higher rep ranges for 2- 3 sets or so per exercise).
Good luck.
Oh, and remember, if you lift weights you need a good solid diet (with frequent meals and plenty of healthy calories and protein for bulking), as well as plenty of sleep. You must give your body the tools it needs to repair itself.
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I recommend you don't get weights, it will stunt your growth if you are only 13..if u dnt want to grow to your full potential..then go ahead..but otherwise lay off the weights..
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maybe start with 30 to 35 pounds as a start and then just move up slowly. You should do that maybe twice or 3 times a day.
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