Weighted Session Guide

Ladies, let's get to work!


But first, we need to choose our weapons! Correct weight selection is a very important part of your training, and it’s easily one of the most common questions we get.


Please keep in mind that this is a GUIDE, not a rule book - weight selection differs widely per individual!


There are two important questions you should ask yourself when selecting a weight:

  1. Is this weight challenging?

  2. Am I still performing good quality reps?

While I recommend pushing yourself, you should never sacrifice your form to hit a more impressive number carved on a set of dumbbells. At the same time, I never want you to have an easy session! You should be aiming to progress by gradually increasing your weights over time.


Hot Tip: The final 2-3 reps of each set should take you to Struggle Street, but not to Bad Form Boulevard.


Remember, “If it doesn’t challenge you, it won’t change you!”

Weight selection guide


Below you will find a guide on the weight ranges we recommend based on your fitness level.


Once again: this is only a guide, and you should apply judgement to whether a certain weight range is too much or not enough for you. Our aim here is to provide you with a starting point, especially if you are someone who hasn’t done weighted work before.


If you’re training at a gym, we recommend seeking support from a personal trainer or a more experienced friend to supervise or spot you, until you are comfortable with your weight selection. It often takes a second pair of eyes to discover what you’re really capable of, or discourage you from doing something you may not be ready for.


If you’re working on equipping a home exercise space, start with a minimum of 2 pairs of dumbbells - a light option for upper body exercises and a heavier option for lower body training. You can also purchase a set of adjustable dumbbells, which are great for many exercises. However, for certain movement patterns those can feel unnecessarily bulky, so it does pay off to invest in separate versions of your most used weights over time.


Beginner

Upper Body

Dumbbells 5-10 lbs | 2-4 kgs Barbells 10+lbs | 5+ kgs Kettlebells 5-10 lbs | 2 - 4 kgs

Lower Body

Dumbbells 10-25 lbs | 5 - 10 kgs Barbells 25 lbs | 10+ kgs Kettlebells 10-25 lbs | 5 - 10 kgs


Intermediate

Upper Body

Dumbbells 10-15 lbs | 4-6 kgs Barbells 15+ lbs | 7+ kgs Kettlebells 10-15 lbs | 4-6 kgs

Lower Body

Dumbbells 25-45 lbs | 10 -20 kgs Barbells 45 lbs | 20+ kgs Kettlebells 25-45 lbs | 10 - 20 kgs


Advanced

Upper Body

Dumbbells 20+ lbs | 8+ kgs Barbells 25+ lbs | 10+ kgs Kettlebells 20+ lbs | 8+ kgs

Lower Body

Dumbbells 45+ lbs | 20+ kgs Barbells 65+ lbs | 29+ kgs Kettlebells 45+ lbs | 20+ kgs

How do you determine your level of fitness?


Beginner: new to exercise, or no to minimal experience with weight training.

Intermediate some experience or completion of one BBR Program previously.

Advanced: comfortable with weight training and ready to take it to the next level.

Hot Tip: Any new exercise can be performed with no added resistance to start with - meaning bodyweight only! It’s important to perfect form with each exercise BEFORE adding weight.

Let's talk reps!

Repetition, also known as reps, refers to the number of times we perform each exercise in a ‘set’. Hitting each muscle group with different rep ranges throughout a workout session will ensure that muscles are engaged in a variety of different - yet equally important - ways, promoting muscle growth and overall progress in strength and endurance.

Let's talk sets!

A set is the number of rounds of reps that you complete for any given exercise. For example, if you perform 10 reps of an exercise twice, you are essentially completing 2 sets (or 2 rounds) of the exercise.

Resting between sets

Scrolling through your feed while resting between sets? Girl, you’re doing it wrong!


Approaching rest periods correctly plays an important role in the overall intensity and effectiveness of your workout. Too much rest or succumbing to distractions - and both your mind and body lose focus, which can lead to a less effective workout - or even injuries. We strongly recommend staying present during your rest period - stay switched on and keep your eyes on the prize!

Likewise, too little rest isn’t a great idea either - it can make your sweat sesh near impossible to complete and result in compromised form!


You will notice that all your sessions include a specified rest period between each set of your workout - but remember that it’s just a guide! If you need to take a bit longer, nothing wrong with that - especially if you’re lifting particularly heavy and hitting some serious personal bests! And if you’re breezing through that workout and are ready for a little nap between sets...you know what to do! Cut that rest period, up your weight selection - and get back to WERK!

Hot Tip: If you want to really push yourself or are working on your endurance, replace rest with performing an exercise that’ll keep your heart rate up! You can choose based on your session and fitness level - anything from jogging on the spot to burpees is a great option.

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Abbreviations

BB - Barbell DB - Dumbbell KB - Kettlebell RB - Resistance Band EB - Exercise Ball E/W - Each Way E/L - Each Leg E/A - Each Arm DS Drop Set (Start with a heavy weight, do as many reps as you can. Next

Reference Table

SET NUMBERS (A1, A2, A3 ETC.) These numbers and letters represent which exercises go together in any one set. For example, A1, A2 and A3 should be completed together before resting. SETS How many time

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