What Weights Do I Need + Where to Get Superheavy Weights?
The most common question we get is:
"What weights do I need?”
Whether you’re starting your fitness journey or looking to level up with heavier weights, choosing the right equipment can make all the difference. Here is a guide to selecting the best weights for your workouts and where to find superheavy weights for Sculpt and Peri to Post Menopause Sculpt sessions (10-20kg+).
Choosing the Right Weights for Your Workouts 🏋️♀️
The weights you need depend on your current strength, training goals, and experience level.
Here’s a simple guide to help you decide:
For Beginners (Bodyweight to 5kg Dumbbells)
If you’re new to resistance training, start light to focus on form and avoid injury.
Opt for:
- 1-3kg Dumbbells: Great for upper body exercises like Shoulder Presses and Lateral Raises.
- 5kg Dumbbells: Ideal for full-body movements, Squats, Lunges, and Deadlifts.
- Resistance Bands: A versatile tool to build strength and mobility before moving on to heavier weights. Get them here: SHOP
A Guide to Weights for DediKate Strength Workouts 🏋️♀️
We offer a range of strength-focused workouts on DediKate to suit all levels and stages of life. These include Sculpt, Peri to Post Menopause (PPM) Sculpt, Ignite, and BOXlift, all designed to help you build muscle, boost your metabolism, and feel strong from the inside out.
What You'll Need: To get the most out of your workouts, here’s a guide to recommended weights:
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Light weights (1–3kg+): Great for beginners or high-rep, low-load movements like lateral raises or overhead punches in BOXlift.
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Heavy weights (4–10kg+): Ideal for building strength and stepping up your training with exercises like squats, lunges, or overhead presses.
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Superheavy weights (8–20kg+): Perfect for PPM Sculpt sessions and Intermediate/Advance lifters ready to seriously challenge their strength.
Optional Extras:
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Kettlebell (8–12kg): A versatile tool for dynamic moves like swings and goblet squats.
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Swiss Ball: Great for core work, balance, and adding variety to your strength sessions.
Your Guide to Superheavy Weights for PPM Sculpt Workouts 💪✨
If you’ve been training consistently and are ready for more of a challenge, adding superheavy weights to your routine is a game-changer, especially in our Peri to Post Menopause (PPM) Sculpt workouts. Lifting heavier helps support bone density, maintain lean muscle, and boost energy and confidence during this important life stage.
Recommended Gear:
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10–20kg+ Dumbbells: Ideal for lower body power moves like squats, deadlifts, and hip thrusts to promote strength and resilience. We recommend getting some adjustable dumbbells for a flexible and cost-effective way to increase resistance without cluttering your space.
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Wrist Wraps: Provide added stability and support for your wrists during heavy lifting—particularly useful for upper body exercises like overhead presses, bench presses, or even deadlifts where grip and alignment matter.
""I remember when I first started using superheavy weights – they felt so bulky and awkward! But once I got used to them, I absolutely loved the challenge and the strength gains I saw. Lifting heavier has made me feel stronger, more confident, and more capable in every aspect of life. Don’t be afraid to go heavy – you might just surprise yourself!""
Kate Ivey
Where to Get Superheavy Weights (10-20kg+)
Finding superheavy weights can be tricky, but here are some great options in New Zealand & Australia but a good google search in your area should work too (read the stores reviews and shipping terms etc if you are ordering online):
Fitness & Sporting Goods Stores
NZ: Rebel Sport, Elite Fitness and MightApe (these are the same as the ones Kate uses).
AUS: Gym Direct, Amazon, Bunnings and BigW (Very similar to the ones Kate uses).
You could also try second marketplaces like Facebook, Trademe (NZ) or Gumtree (AU).
Final Thoughts
Whether you're just starting out or stepping up to heavier weights, resistance training is one of the best ways to build strength, boost metabolism, and improve overall fitness. This is especially important for women in Peri to Post Menopause, as strength training helps maintain muscle mass, supports bone density, and combats hormonal changes that can impact mood, energy levels, and overall well-being. The key is to challenge yourself progressively – when your weights start feeling easy, it's time to go heavier! 💪
Look out for next weeks blog where we dive into more information about when to lift heavy and how to use heavy weights effectively.
Where do you buy your weights? Have you found any hidden gems? Let us know at support@kateiveyfitness.com or in the DediKate Support Group and share your widsom!
Ready to Thrive Through Peri and Post Menopause?
Strength training is one of the most powerful tools for women navigating Peri to Post menopause, helping to maintain muscle, improve energy levels, and support overall wellbeing. If you’re looking for guidance, motivation, and a structured program designed specifically for this stage of life, check out DediKate Thrive!
DediKate Thrive Together is our Award Winning 8-week Peri to Post Menopause programme tailored to help you stay strong, confident, and energised. Based on groundbreaking research and techniques by Dr. Stacy Sims, this programme provides expert-led workouts, nutrition support, and a community of like-minded women, giving you everything you need to take control of your health.
