The hardest part of health and fitness is showing up; the second is figuring out what to do and what weight to use. Imagine this scenario: You get to the gym, warm up, and are ready to attack the first exercise in your workout. Except, you run into a problem while thinking about it, and you stop to consider….
“How much weight should I use?”
Then, everything comes to a screeching halt as you figure out how much weight you’ll lift. At some point in your gym journey, you’ve wondered how much weight you’ll need for any particular exercise.
Do you start
Heavy and then light?
Light and then go heavy?
Or keep the same weight for all your reps and sets?
Most gymgoers have encountered this question at some point. Luckily, with the help of three well-respected coaches, we’ll solve this problem once and for all. Let’s dive in.
Use Ramping Sets
Dr. John Rusin introduces you to autoregulation and ramping sets to determine weight. Rusin uses a pyramid set scheme (10,8,6,4) from bodyweight to load to decide the weight used for working sets.
“This way, the client works on getting their form down while getting the reps in with a light load,” says Rusin.
Using the ramping method, let’s use a barbell squat example to determine working weight.
Ten bodyweight squats
Ten reps- empty barbell
Eight reps- 95 pounds
Six reps- 135 pounds
Five reps- 155 pounds
At any point when it feels hard, or the form breaks down at a certain weight, that’s the working weight for the day.
Robbie Bagby, MS, CSCS, of Foundation Fitness, takes a step back before taking a step forward regarding load.
“Typically, when I start a new client, I ensure they know how to perform a movement correctly before adding load. If they are proficient with a specific movement, I am quick at increasing the weight to a challenging level.
I will use my “coaching eye” and past experiences to determine where they should start. I am always open to adjusting their weight if necessary,” explains Bagby.
What does this mean for you? Much like Rusin’s ramping method, you’ll need to use your best judgment to determine whether the weight is too heavy or too light. This judgment may change from workout to workout. This is where the ratings of perceived exertion come in.
Ratings of Perceived Exertion To Find Your Weight
Johnny Tea of JT Strength Therapy teaches his clients to use the RPE scale and puts the onus on the client to determine weight.
“I prefer using the RPE scale to determine how heavy the weight is for them. It’s the perceived intensity of the weight the individual is lifting. On a scale of one to ten, a seven means you could have gotten three more reps, an eight means you could have gotten two more reps, nine means you could have gotten one more, and a 10 means it’s your absolute maximum effort. My goal is to start them off at a six and eventually to a 7-8 for each exercise,” says Tea.
Tea uses the RPE scale no matter what the goal.
“The person should select a weight that ranks a 7-9 for each rep range using the RPE. I recommend using all rep ranges because they build muscle and have their place in a well-written program,” explains Tea.
Other Factors For Weight Selection
According to Rusin, Bagby, and Tea, there are a few other factors to consider before slapping plates on the bar.
“Training experience plays a huge role in load,” says Rusin. “If you have one year or less under the bar, you should forget about that one rep max and work on your fundamental human movements.
They are the
Squat
Push
Pull
Hinge
Locomotion
When you need more time under the bar, mastering each lift while focusing on small weight progressions is key. But Bagby thinks differently.
“I don’t see a problem with anyone getting strong if they can maintain movement quality, and it feels good to them. If I can coach someone through a movement, and I feel like they can throw on some more weight, we’ll do it!”
Other Guidelines For Choosing Weight
1. The weight is too heavy when you cannot complete the repetition range in your program with good form.
2. In the last few reps, you should feel a “burn” in the working muscle and begin to feel uncomfortable. If you don’t feel “the burn” at the end of the rep range, you’re going too light.
3. If your form is wonky and you’re not using the exercise’s full range of motion, you’re going too heavy.
It’s easier to bounce back from a training session when you’re younger, but older lifters don’t have that same luxury because the older you are, the longer the recovery will take. Muscles and joints take longer to bounce back after a tough training session. So, if you need more rest, take it.
Wrapping up
Choosing your weight is part art and part science. You must constantly tinker and experiment to find what works best for you. When you want to progress, get results, and reach your goals, you must step out of your comfort zone and take a leap of faith. And when you do, you’ll be a stronger person for it.
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