How to Get to YOUR Desired Weight when Lifting

Many times, people new to weightlifting have questions about what weight plates they need to get out and how much weight they should progress at a time.

To determine what weight you need, you must know what your goal for that weight training session. If you are working up to a maximum load you can lift for the last day. START with the END in mind - what’s the goal weight and how many sets do you have to get there?

Let’s go through a few examples if you are doing 5 sets of 5 repetitions of an exercise:

• Example 1:

  • Let’s say you’re trying to set a new personal record of 100 lbs. Set 5 = 100 lbs, Set 4 = 90 lbs, Set 3 = 80 lbs, Set 2 = 70 lbs, set 1= 60 lbs.

• Example 2:

  • Let’s say your goal is simply building strength and your 5 Repetition Max (RM) is 100 lbs. After a warm up set or two, you’d want to try to sustain 60-80% of your 5 RM for all five sets. Set 1 = 60 lbs, Set 2 = 65 lbs, Set 3 = 70 lbs, Set 4 = 75 lbs, Set 5 = 80 lbs.

Weight training with a goal and intention will take you further faster. Every day doesn’t have to be the day you set a new personal record. BUT you should have a purpose in the bigger picture of your training.

If you have any specific questions related to your situation, we’d love to chat! Fill out the form below.