Strength Training: What Weight Should You Use?
So you’ve just gotten started with a new strength training program. Right on!
But how do you know which weight you should use to get the most out of your workout?
It’s all about finding what I like to call your Goldilocks Weight. Your Goldilocks Weight (or GW) is the weight that gives you just the right challenge to strengthen your muscles while avoiding injury.
How do you find your GW? Follow the steps below and get that iron pumping!
Finding your GW
Step 1: Starting Out
When you are just learning a new strength training exercise, your best bet to start with the lowest weight possible in that exercise (no weight or body weight). While you’re learning a new move, it’s a good idea to perform a high number of repetitions in each set (between 10 and 12). In this initial learning stage, your focus should be on getting the form and technique right before you start adding additional resistance. Otherwise, you put yourself at risk of injury.
Step 2: Gradual Progression
Once you can safely and effectively perform the exercise with little or no weight, then begin to add more weight gradually.
You’re going to gradually add on more weight until you find your GW—your Goldilocks Weight, a weight that you can perform the prescribed number of repetitions for your set at a Perceived Rate of Exertion (or PRE) of between 6 and 8.
Perceived Rate of Exertion is (in my opinion) the most effective way for the average gym-goer to track how hard they are working during a strength training routine. Of course the best measure of exercise effort is going to be VO2 or oxygen uptake—but most people don’t have access to the equipment necessary to track these numbers. Instead, an easy way to measure your effort is to ask yourself at the end of every set:
How difficult was that on a scale of 1 to 10?
(1 being very little effort and 10 being maximum effort)
You want to find a weight that you can perform 6-8 repetitions with for a PRE (or difficulty level) of between 6 and 8. That is (for now) going to be your Goldilocks Weight. Any more would be too much weight--putting you at risk of injury--whereas any less will likely be too little to see optimal gains. The weight that is challenging but doable at a PRE of between 6 and 8 should be just right.
How fast to progress?
The Athletics and Fitness Association of America recommends that you add on no more than 10% more resistance at a time--this isn’t always feasible given the available equipment. Just try to do your best in going slow and steady. For example, add only between 5 lb. and 10 lb. of additional weight during each set until you find that GW.
Keep track of what weight you use as a reference for when you repeat this workout on another day. When you repeat the workout, start in your first set with significantly less weight to check your form and technique. Then for the following sets, challenge yourself by using your GW.
Throughout the course of your training program, once you reach a point where your GW is no longer as challenging (i.e., difficulty drops to a PRE of 4 or 5), you know it’s time to increase the weight again and find a new GW.
Congratulations! You’ve gotten stronger :)
About Jayd Harrison
Jayd Harrison is a personal trainer and content creator. She helps people to build muscle, burn fat, and clean up their diets with her online coaching programs and social media content. Check out some of Jayd’s coaching videos on Youtube, or join Jayd live on Twitch and follow on social media:
