Science has spoken: strength training is a must for health and fitness gains. But, as top trainers reveal, what you lift is the real MVP to maximise benefits for body and mind.

Head to the weights section of any gym these days and you’ll discover an empowering scene. It wasn’t too long ago that strength training was the preserve of men, but figures published earlier this year by the Australian Sports Commission show the number of women lifting during their workouts has jumped five-fold between 2016 and 2022 – and it’s now incorporated into everything from HIIT to Hyrox.

Strength training, which can include all manner of moves and equipment, from dumbbells to kettle bells, puts the whole body through its paces and is key to health and fitness at every life stage. Enhancing muscle mass for optimal functional fitness and a healthy body composition, lifting weights is loved by a host of A-List celebs to help keep them in shape, from Chris Hemsworth and Elsa Pataky, to Scarlett Johansson, Rebel Wilson and Nicole Kidman.

“Weight training from your 20s and 30s can build a solid foundation for strength while helping you stay at a healthy weight,” says Alice Evans, a Melbourne-based personal trainer and F45 athlete. “During your 40s, 50s, 60s and beyond, resistance-based moves can alleviate the impact of bodily changes like decreased bone density, another reason it’s such a win.” Regardless of your age, there’s strong evidence that bolstering your fitness in this way can also help supercharge energy, mood, brain power and self-esteem. In short: don’t skip lifting within your workout routine.

However, whether you’re a fan of weighted squats, deadlifts or shoulder presses, picking up the correct equipment – at the right number of kilograms – will determine how effective your session is. “It’s crucial for maximising benefits and minimising risks,” notes Evans.

On the one hand, your weights need to be heavy enough. “This is so that your body is adequately challenged,” explains Evans. 

However, on the flip side, you want to avoid loading up too much. “This may cause you to struggle engaging the muscles you’re intending to work, with others taking over,” she warns. “There’s also the risk of resorting to using momentum and compromising form, which may lead to injury.” 

Not sure where to start? Get a leg up with our expert-backed guide to the right weights for your next workout.

The right weights for: Newbies

If you’re new to lifting weights, it will come as no surprise the experts advise starting with something light then building up as you get to grips with the moves. “Master the move first before gradually adding small increments,” suggests Evans.

While working with lighter weights, aim for 10 to 12 reps per move as you learn the basics. Experiencing pain beyond regular soreness? That’s a sign your weights are too heavy and you need to go down a few kilograms.

This advice isn’t just for newbies to weight training, either. It also applies to those getting back into lifting weights after an injury or a break in training (zero judgement). And just because you’ve selected the right tools doesn’t mean everything else will fall into place. 

"A strength exercise may look cool on Instagram, but it doesn’t mean it’s the most effective,” insists Simon Anderson, personal trainer and co-founder of Sydney health and wellness club, Soma. “Often, the simplest moves are the most efficient.” 

The right weights for: Burning fat

If healthy, sustainable weight loss is your goal, then ideally you want to do two to three strength-based training sessions per week. “The focus should be on maintaining lean muscle mass as you lose fat,” explains Anderson. So, which weights are best? “Try to hit anywhere between eight to 15 reps, choosing your heaviness so that it feels difficult but you’re still able to maintain good form,” recommends Evans. Fear you’ll ‘bulk up’ from going too high? 

That’s, thankfully, a myth that’s long ago been busted. However, ramping up the kilograms is not always necessary. “I’ve personally found high repetitions with lighter weights particularly effective,” reveals Amy Castano, co-founder of Sydney gym, Acero. It’s also important to remember that strength training alone isn’t the answer – research suggests combining it with endurance exercise as well as creating a calorie deficit through a nutritious diet.

The right weights for: Building muscle

You’ll need to change tack for stimulating muscle growth. “Focusing on rep ranges of four to six will build strength,” says Evans. Less reps means you’ll need to go heavier with your weights so that each one counts. “Correct form is crucial, and you’ll also require more rest between sets,” she continues. Stuck with light equipment? Hypertrophy training is your friend.

“Using medium weights and a rep range of six to eight, move with a controlled tempo 

for three to four seconds,” advises Evans. “Go slow on the eccentric (lengthening) phase, and fast on the concentric (contraction).” And progress needn’t stop after cool-down, because getting enough post-workout rest – including sleep – can help gains. A study in the Journal of Clinical Endocrinology and Metabolism found a deficiency in human growth hormone, released during shut-eye, has been linked to reduced muscle mass.

The right weights for: Challenging yourself

If you want to challenge yourself during a strength training session, you need to get out of your comfort zone. Anderson suggests a handy gauge for whether you’re working hard enough is to choose a weight that takes you to “near failure” on the final rep, but which could allow you to stretch to two more. What’s not a good indicator is super-sore limbs after every session.

“Delayed onset muscle soreness (DOMS) happens as your body adapts; it isn’t a sign of a good workout,” insists Anderson. “Focus on simply doing more than last time.”

Similarly, swerve the pressure to keep lifting as much as you can. “The true goal is to perform reps, with on-point form, in a smooth way,” advises Stef Duque, personal trainer at Acero. Finally, Evans emphasises: “Consistency is vital, over sporadic, intense workouts.” Remember this and you’ll go from strength to strength – literally.