This one is a short one to help you decide what weight is appropriate for each exercise. A common question asked is what weight am I using for certain exercises, but my weight is different than yours! Here are three things to consider when choosing the right weight for an exercise:
1. Form >> weight
Form and quality of movement patterns are most important. The right weight should be challenging, and you should be struggling to maintain proper form for the last few reps. You can also use a reps in reserve (RIR), which can be associated with RPE (rating of perceived exertion). I like using RIR with good quality reps left. So, with RIR, you are gauging how many more reps with good form you could do after completion of that set. For example, you have 3 sets of 8. You finish 8 of the first set and could do 2-3 more good reps, the second set you could do 2-3 more good reps, then the last set you could do 1-2 more good reps. This weight is about right for you. If you could do 4-5 more good reps, go up in weight and if your form starts to compromise on the last rep or two (0 good reps left), decrease the weight. Overall, you want to have a few reps left in you to ensure proper form and load, but reduce the risk of injury.
| Reps in Reserve | Rating of Perceived Exertion |
|---|---|
| 0 reps | 10 – max effort |
| 1 rep | 9 |
| 2 reps | 8 |
| 3 reps | 7 |
| 4-6 reps | 5-6 |
| Light effort | 3-4 |
| Little to no effort | 1-2 |
via Helms et al on “Application of the Repetitions in Reserve-Based of Perceived Exertion Scale for Resistance training” linked here.
2. Start with a lighter weight and progress from there
Start with a lighter weight, ensure proper form, and then increase the weight. Increase your weight until you get to a load that is challenging for the last few reps, with the tempo and rep range that you want to train.
3. What are your goals?
Consider what your goals are…are you training to grow in size (muscle growth), for pure strength, power, or muscular endurance? This will determine your reps and therefore your weight. If you’re doing a higher number of reps for muscular endurance, you will need a lighter weight, but if you are doing pure strength training at a lower rep range, you will need a heavier weight.
Hope these tips help you determine if you are using the appropriate weight based on your goals! If you have any questions, feel free to ask away. If you need guidance via a training program, check out my services page for more information on individualized workout programs or check out the Paradigm of Perfection + Train App for pre-set programs!
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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
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