What weight should you lift? How to choose the right weight, by Flipping50 on YouTube. 1 min.
- Video length
- 1 min
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Decide your level first. A beginner should start lighter than feels impressive, an intermediate lifter can push closer to failure, and an advanced lifter works in planned rep ranges.
Check for limits before loading anything. Sore joints, an old injury or a recent break from training all mean starting one step lighter.
Warm up with a light weight for 10 to 15 easy reps on your first exercise so your muscles and joints are ready.
Pick a weight you think you can lift for your target reps, for example 8 to 12 reps for most strength work.
Do the set and watch your form. If your last two reps slow down but stay clean, that weight is right.
Go heavier if you finish 15 or more easy reps with perfect form. Add the smallest jump available, usually 1 to 2.5 kg or 2.5 to 5 lb.
Drop down if your form breaks before you reach your rep target, or if you have to swing or cheat the weight up.
Write down the weight and reps for each exercise. Next session, use that note to add a little weight or one more rep.
Tips and common mistakes
Nobody can give you an exact number in kilos or pounds, because it depends on your experience and your body.
Leave one or two good reps in reserve on most sets so you can train again later that week.
Small jumps beat big ones. Add weight only when your current weight feels controlled.
Keep your back supported and use a spotter or safety pins when you go heavy.
Questions
How do I know if a weight is too heavy?
Your form breaks down before you hit your rep goal, you hold your breath, or you have to swing the weight. Drop down one size and repeat the set.
Should beginners lift light forever?
No. Start light to learn the movement, then add a small amount of weight whenever you complete your top rep target with clean form.
Do I need different weights for different exercises?
Yes. Your legs are usually stronger than your shoulders, so log each exercise separately and use the weight that fits that movement.
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.
