Aleenta guide to selecting weights for Barre.Strong

May 30, 2022 2 min read

Aleenta guide to selecting weights for Barre.Strong

Weight Selection Guideline

Aleenta guide to selecting weights for Barre.Strong

Are you…

New to lifting? New to fitness? Injured? Unsure?


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Fit and well, but not used to heavy weights? Want to build your strength?


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Used to lifting weights >5kg? Wanting to challenge your strength and fitness?


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Then choose from the following:

2 x light dumbbells 

2 x 1kg 

2 x 1-2kg 

2 x 1-3kg 

You should be able to hold your arms out straight with these for 30 sec or so, and easily lift them above your head.

2 x medium dumbbells

2 x 2-4kg

2 x 3-5kg

2 x 3-8kg

You should be able to do at least 10 bicep curls in a row with these, and lift these weights above your head with moderate effort.

2 x heavy dumbbells

You won’t need any heavy dumbbells for now. Just use your medium ones.

Optional

2 x 5-8kg

2 x 7-10kg

These are for your deadlifts and lunges.

 

  • These are not firm rules but recommendations. Use your discretion and chat with your tender about different options as required.

  • We encourage you to start lighter and increase resistance gradually in 1kg increments. It is absolutely fine to do the whole class with just 1kg dumbbells if you wish!
  • To build strength, you should be struggling to keep going for the full set. If you are breezing through, you might consider trying a heavier weight.
  • If you would prefer to perform the exercises at a faster pace, we suggest you keep your weights lighter. This will give you toning and cardiovascular fitness results rather than strength.

  • Avoid swinging the dumbbells (unless that’s part of the exercise!). Keep movements slower and more controlled.

  • Carefully follow the tender’s cues on joint alignment to avoid strain, especially the knees, wrists and spine.

  • If you feel any joint pain during the exercises, stop and let your tender know. You may need to reduce your weight, or take a modification option.

Great work! Now you’ve started, aim to gradually build your strength by:

  • Progressing to a heavier weight. Increase by only 1kg at a time, every 2-3 weeks.
  • Performing muscle contractions at a slightly faster pace, while maintaining control as you release the contraction.
  • Coming to class more frequently (but remember to give yourself recovery days in between lifting - we recommend barre strong 3x/week)
  • Taking the tougher options suggested by your tender
  • Use your full range of movement, ie get deeper into those squats, lunges and pushups, as long as your joints are comfortable.


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