The other night, a potential client asked me a question that many people wonder about when starting or adjusting their fitness routine: “What weight should I start with?” It’s an important question, and getting it right sets the foundation for a safe and effective workout program. Here’s how I approach determining the right starting weight.
You Can Never Choose Too Light, But You Can Definitely Go Too Heavy
First and foremost, remember that it’s okay to start light. You can always increase the weight as you go, but starting too heavy can lead to poor form, unmet rep ranges, or even injury. If you pick a weight that’s too light, you have options:
- Stop and grab a heavier weight to continue your set.
- Focus on perfecting your form, treating the set as a warm-up.
- Adjust your intended set count while still benefiting from the exercise.
Starting light allows you to ease into the movement, ensuring you’re performing it correctly before adding more weight.
Consider Your Intended Acute Variables and Training Phase
When determining the right weight, it’s essential to consider your acute variables—sets, reps, tempo, and weight—and understand your current phase of training according to the NASM OPT Model.
Starting in Phase 1 or Lower Levels of Phase 2
I typically begin clients in Phase 1 or the lower levels of Phase 2. This approach helps me gauge their weight tolerance and how they handle the acute variables. For example:
- Phase 2 Goals: Aiming for 12-20 reps over three sets with lighter weights.
- Phase 4 Goals: Performing a 3×5 workout at 80% of your one-rep max (1RM), which requires calculating your 1RM in an earlier phase.
By aligning the weight with the intended reps and sets, we ensure that the workout is both effective and safe.
Assessing Readiness for Advanced Phases
Occasionally, a client is ready to jump straight into Phase 4. In these cases, I make sure to:
- Conduct a thorough first session to calculate their 1RM.
- Use this information to program subsequent sessions effectively.
This careful assessment ensures that we’re working with weights that are challenging yet appropriate, reducing the risk of injury.
Aim for Failure or Significant Fatigue on the Last Rep
The goal is to choose a weight that brings you to failure or significant fatigue on the last rep of each set, while maintaining near-perfect form. Here’s how we might adjust:
- Example Scenario: Using a 135lb barbell for bench press in Phase 2.
- First Set: Perfect form up to rep 11; need a spot for rep 12.
- Adjustments:
- Option 1: Reduce reps to 10 with the same or slightly higher weight.
- Option 2: Keep reps at 12 but lower the weight slightly.
- Option 3: Weight and reps remain the same but I’m more involved in motivating and cueing,
By tweaking the variables, we stay within the intended rep range and ensure each set is effective. I prefer the latter so long as its safe – much more confidence gains
Safety First: The Long Game of Fitness
Above all else, safety is paramount. It’s easier to increase weight over time than to recover from an injury caused by lifting too heavy too soon. Remember:
- Fitness is a long game; patience pays off.
- Even with something as simple as a can of soup, you can get a great workout if you use it right.
Final Thoughts
Choosing the right starting weight involves a balance of caution and challenge. By considering your training phase, focusing on form, and being willing to adjust as needed, you’ll set yourself up for long-term success.
If you’re ever unsure, start lighter. You can always increase the weight, but pushing too hard too soon can set you back. Stay safe, be patient, and enjoy the journey.
