What Weight Should You Start With As a Beginner?, by trainer winny on YouTube. 4 min 26 s.
- Video length
- 4 min 26 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Pick a rep range before you touch a weight. Use 8 to 12 reps per set for general muscle building, or 5 to 8 reps if you are training mainly for strength.
Start with an empty bar or the lightest dumbbells on the rack. Do one warm-up set of about 10 easy reps to groove the movement.
Choose a weight you can move for the top of your rep range with 2 or 3 good reps still left in the tank. Not one you can barely lift.
Check your form on that first set. If your back rounds, your knees cave in or you have to swing the weight, go down one size.
Do a second set at the same weight. If you finish every rep with clean technique, that is your starting weight.
Increase in small jumps when you are ready: around 2.5 kg (5 lb) for upper body lifts and 5 kg (10 lb) for lower body lifts.
Add weight only when you hit the top of your rep range on every set, in two sessions in a row.
Log the weight and reps for each exercise in a notebook or app so your next session starts exactly where you left off.
Tips and common mistakes
Mild soreness for a day or two is normal, but sharp pain during a lift is not, so stop and drop the weight.
Most beginners add weight too fast, so stay at the same load for two or three weeks and let your form settle first.
Do not compare your numbers to the person next to you. Body size and limb length change what weight is right for you.
Ask a gym instructor for a quick form check if you are unsure about a lift before you load it heavier.
Questions
How heavy should a total beginner start with?
Light enough to complete 8 to 12 clean reps with 2 or 3 reps left in reserve. Many people begin with 2 to 5 kg dumbbells or an empty bar.
How do I know when to add more weight?
When you can reach the top of your rep range on every set with good form, add the smallest jump the gym has.
Should the last rep feel hard?
Yes. The final two reps should feel challenging but still controlled, with no swinging or bouncing.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
