How Heavy Should I Lift?
One of the most common questions in strength training is:
“What weight should I use?”
The answer isn’t a specific number.
Choose a weight that challenges YOU.
For most strength exercises, your goal is to finish each set feeling like you could have completed another 1–2 good reps if you needed to.
That means:
You worked.
The last few reps felt challenging.
You were still in control of the movement.
That’s the sweet spot.
TOO EASY
You finish the prescribed reps and feel like you could easily do 4–5 or more.
➡️ Next time, try a little more resistance.
JUST RIGHT
The last few reps require effort and you finish knowing you probably had 1–2 good reps left.
➡️ You’ve found a great training weight.
TOO HEAVY
You’re grinding through the last reps or losing control of the movement.
➡️ Use a little less resistance so you can finish the set strong.
When Should I Increase My Weight?
If you can complete all of your prescribed reps with good control and consistently feel like you have more than 1–2 reps left:
It’s probably time to level up.
You don’t have to make huge jumps.
Small increases count.
Different Exercises Mean Different Weights
You should not expect to use the same weight for everything.
Your squat weight may be completely different from your row.
Your RDL may be much heavier than your shoulder press.
Choose your weight based on the movement you’re doing and how it feels today.
Some Days Will Feel Different
Sleep, stress, recovery, travel and life can change how a workout feels.
The weight you’ve used before is information, not a rule.
On a day when you feel strong, you may be ready for more.
On another day, staying where you are or going a little lighter may be the right call.
The Rule to Remember
Finish most sets with about 1–2 good reps left in the tank.
If you could do several more, level up.
If you have 1–2 good reps left, you’re right where you want to be.
Then we keep building.
Want help figuring out the right reps, the right weight, and the right progression for you?
Whether you train in person, live virtual, or online, I’ll help you build strength with a plan that meets you where you are and keeps you moving forward.