How much weight is suitable for girls?

Many men like to use dumbbells to exercise, but now many women also like to use dumbbells to exercise. Dumbbells are big and small, which can satisfy many people. However, women are not as strong as men. Therefore, when choosing dumbbells, many women will find it difficult to exercise if they choose too heavy dumbbells, and there will be no effect. So how heavy dumbbells should girls choose?

Many people have asked this question. Unfortunately, there is no 100% completely accurate, scientific standard answer. However, I can still provide a few methods to help you estimate general strength: (see below)

(1) First determine the maximum weight you can bear. Gradually add 1-2 kg to each hand until you can complete one movement. The weight at this point is the maximum weight you can bear. Repeat this three times to determine the maximum weight you can bear. The weight for the exercise can be selected within the range of 40-55% of the maximum load. For example, if your weight is 10 kg, you can use 4 kg as the standard in exercise, that is, 10 × .04 = 4 kg. Generally speaking, you should do more reps with lower weights and fewer reps with higher weights. wait;

(2) Another method is to start with a weight that you can just do 20 reps with. Of course, this weight is also determined gradually through trial and error. wait;

According to your own situation, RM is used in bodybuilding theory to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Studies have shown that: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker and improve strength and speed, but the increase in endurance is not obvious; 10-15RM load training does not significantly thicken muscle fibers, but strength, speed and endurance are improved; 30RM load training increases the number of capillaries in the muscles and improves endurance, but the improvement in strength and speed is not obvious. It can be seen that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

However, it is recommended that you do not lift dumbbells for a long time. This will build muscle. By then, the loss will outweigh the gain. You also have to lose muscle. And if you don't exercise, you will rebound. It is recommended that you practice yoga. It is very good to cultivate your body and mind, or go running. Hope this helps.

Women are indeed not suitable for exercising with dumbbells, so you must not use excessive amounts when choosing them. If you use excessive amounts, the muscles in women's arms will not look good. For men, muscles are where they show their charm, but for a woman, if she develops muscles, she will feel ungentle and like a tomboy, so it is recommended to use other ways to exercise yourself.