Today on the podcast, we share our general protocol for choosing the right weight for your lifts. Training isn’t just about how hard a set feels at the moment. It’s about whether the work you’re doing creates enough stimulus to drive adaptation without creating so much fatigue that it interferes with future sessions. When the weight is too light, you aren’t creating enough stimulus to promote change. When the weight is too heavy, form breaks down, reps turn sloppy, and the limiting factor becomes joint stress or low back fatigue instead of the target muscle. So what do you do? We have some general guidelines to help you figure out where your sweet spot is.

In this episode, we discuss:

Why Choosing the Right Starting Weight Matters
How to Determine What Weights to Start With
Common Mistakes Beginners Make
What is RPE and Reps in Reserve?
Adjusting Weight Across Different Rep Ranges
How to Progress Weight Safely Over Time
Signs You’re Lifting Too Light or Too Heavy

Want More?

Join our Newsletter

Online Nutrition Coaching

Join our Facebook Group

1:1 Fitness Coaching

Get 3 Weeks of Nutrition Support for Free

Free Knee Pain Training Guide

Get Hundreds of Movement Demos on Our Youtube Channel

How to Choose the Right Weight