Starting Weight Calculator

Lighter than most people expect. A new lifter usually starts overhead presses around 5 to 10 lb per hand if female and 10 to 15 lb per hand if male, with squats and deadlifts a little heavier because the legs are stronger. The exact number depends on your bodyweight, age and experience, which is what this tool works out. Always start at the bottom of the range and earn your way up.

On average women start a little lighter than men for upper-body lifts, mostly because of differences in upper-body muscle mass, and this tool reflects that. But it is only a starting point. Women build strength just as well as men and many move up quickly. Pick the weight that lets you hit 10 to 12 reps with clean form, then progress from there regardless of the starting number.

For most people, yes, and it is one of the best things you can do for strength, balance and bone health as you age. The key is to start very light, focus on control, and progress slowly. This tool sets conservative starting weights for the 60-plus band. Get clearance from your doctor first if you have any heart, blood-pressure or joint condition, and stop if anything causes sharp or joint pain.

Pick a weight you can lift for 10 to 12 reps where the last two reps feel hard but your form stays clean. If you breeze past 15 reps, it is too light. If your form falls apart before rep 8, it is too heavy. Re-check this every couple of weeks, because your right weight will climb as you get stronger.

A pair of adjustable dumbbells covers the most exercises and is the better single purchase for a beginner. A kettlebell shines for swings and works your whole body, but you only need one. If budget is tight, start with adjustable dumbbells and add a kettlebell later. The starting ranges above let you set up either way.