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Goldilocks and the 3 Weights

Empowerment Center

Goldilocks and the 3 Weights

3 Kettlebells When you walk into a strength training class, one of the first things you need to do is choose your weight.  In our Kettlebell AMPD classes, for example, you have 3 weights to choose from – 5 pounds, 8 pounds, or 10 pounds.  How do you know which one will give you the best workout?  Channel Goldilocks!

You remember her – the little girl from fairy tale fame.  She found herself needing to choose between things, and always had 3 to pick from.  Three bowls of porridge, three beds.  Now, she shouldn’t have been there, and she shouldn’t have taken things or used things that didn’t belong to her in the first place.  That being said, she used a method we can borrow – she tried each thing until she found the one that was just right.

The correct weight for you will change depending on the day, where you are in your menstrual cycle, what other workouts you’ve done that week, or even your mood.  Listening to your body and giving it the room to sample the options and land on the right one is important.

How do you know which one is “right” for you?  In a class like Kettlebell AMPD you’re going to be doing a lot of reps and moving through several different muscle groups.  You want to choose the weight that will require you to work without overwhelming you.  You should be able to do the moves with solid form and be able to complete all the reps without that form sliding.  It’s ok to start class with one weight and move to another along the way.

If you find yourself able to do the whole class without much of a sweat or without needing to really work, you’ll want to move up in weight for next time.  

If, on the other hand, you experience A LOT of muscle soreness 24-48 hours after class or are struggling to maintain your form throughout class, you’ll want to move down in weight for the next time.

If you are working hard, are able to maintain your form, and are aware that you did some strength training 24-48 hours after class, the weight you chose is JUST RIGHT...for now!