How Much Weight Should I Curl?

Weight training can build size or shape, depending on the goals of the person training.

Lift Heavy Weights for Size

If your goal is to build size, then lifting heavy weights for a lower number of repetitions is the way to go. This is done by lifting near your one-repetition maximum (the most weight you can curl once) for four to eight repetitions to activate hypertrophy in the muscles.

Lift Lighter Weights to Tone

If your goal is shape and toning of the muscles, you should lift lighter weights for a higher number of repetitions. A good repetition range is between 12 and 15 with a weight that is less than 50 percent of your one-repetition maximum.

Bottom Line

It depends on your goals. When building size, heavier weights are needed. When simply toning, lighter weights are needed. Regardless, it is important to change up your lifting routine every once in a while to stimulate the muscles or allow them to rest.

References

• Critical Bench: Lifiting for size
• Medicinenet: Lifiting ligther