How to Calculate the Right Weight for Strength Training

ByElsa Riemannhardt Last Checked:

PHOTO BY VICTOR FREITAS ON PEXELS

Finding the right weight for strength training is crucial for achieving your fitness goals. As a general rule, start with a weight that allows you to complete 8-12 repetitions while maintaining good form. This method helps you build strength without risking injury.

Adjust the weight based on your progress and comfort level. Tracking your workouts will help you determine when it’s time to increase the load. Remember, it’s about feeling challenged but not overwhelmed.

Determine Repetition Maximum (RM)

Calculating your Repetition Maximum (RM) helps you find the right weight for your strength training. RM is the maximum amount of weight you can lift for a specific number of repetitions.

To determine your RM:

  1. Choose an Exercise: Pick a lift you’re comfortable with, like the bench press or squat.
  2. Warm-Up: Start with lighter weights to get your muscles ready.
  3. Perform Repetitions: Lift the weight for your desired number of reps (commonly 1-10) until you can’t do more with good form.

Here’s more information about calculating your RM:

Set Your Training Goals

Setting clear training goals is the first step in figuring out the right weight for strength training. Think about what you want to achieve. Some people share their fitness goals in this video:

@untestedstrength

Today we ask our members of @ what their current training goal is!! Comment below what your current training goals are!🔥💪🏼 #training #goals #fitness #strength #cardio #losefat #fatloss #buildmuscle #pushup #bodyweight #fyp #explorepage #future #ambition #progress

♬ original sound – Untested_Strength

First, make your goals specific and measurable. You should also assess your current fitness level. This helps you choose a starting weight that isn’t too heavy or too light.

Lastly, write down your goals and track your progress as you work towards achieving your strength training objectives.

Adjust As You Progress

As you continue your strength training journey, it’s crucial to adjust your weights. Your body adapts, and what was once challenging may start to feel easy.

Listen to your body. If the last few reps become too simple, it’s time to increase the weight. You can also gradually add weight or repetitions. See this video to get an idea:

Switch up your exercises to target different muscle groups. Incorporate variations like supersets or drop sets for added challenge.

Similar Posts