Tips for Selecting the Perfect Weight for Strength Training
Picking the right weight can be difficult for everyone, especially if you are a beginner. I want to help by giving you 3 tips for selecting the perfect weight while strength training. Learn to use these tips and stay consistent and you will get results.
Focus on these 3 tips:
- Use the RPE scale.
- Feel how fast your reps are.
- Look at your face.
Tip #1 for Selecting the Perfect Weight
Tips for selecting the perfect weight #1 is to use the RPE scale. RPE stands for Rate of Perceived Exertion, it is basically a scale of 1-10 to determine how hard the exercise was.
RPE of 1 is super easy and light, you can do many reps at once without fatigue. On the other hand, a RPE of 10 is max effort, you have no more reps left in the tank with good form.
Selecting the perfect weight will be a little trial and error in the beginning. I always recommend going lighter than you think for your safety but also for psychological reasons. It is humiliating to fail a weight that is too heavy, and it doesn’t feel good to go down in weight.
What you are looking for is a RPE of 7/8 on the scale. This RPE score means it is hard, but you have about 2-3 reps in the take before you fail. This is the score you are looking for in your first set or two, but on the third set fatigue could take over.
Typically, on the last set of an exercise, RPE will feel like a 9 or even a 10. That is okay, this is a good indicator to stay at this weight till your last set feels like a 7/8.
Tip #2 for Selecting the Perfect Weight
Your next tip is the speed of your reps. Here is what I mean by that.
Your first few reps will be quick and almost effortless, if you pick the right weight, the last few reps will slow down dramatically.
If the weight was too light, the speed would not change. You want those last two reps to be hard and moving slow, this will put you in that RPE 7/8 score.
Tip #3 for Selecting the Perfect Weight
Last tip for you is unconventional, on the funny side, and that is your facial expressions. What your facial expression looks like when lifting can tell you about a lot on the difficulty. Seriously, go look at any athlete doing their sport during a hyper focused or strenuous task, it is hilarious.
Two examples come to mind, powerlifters, and Olympic divers. When they perform, they have the funniest faces, but they are performing at their peak.
What does this mean for you?
If you are lifting a weight at the end of a set, and your face looks monotone, you’re not pushing hard enough. This doesn’t mean you make the silliest face you can while lifting. No, the face you make from heavy weights will come naturally.
I suggest you use the mirrors in your gym or use your phones camera to record yourself. This way, you can use the video to analyze your face, speed of the reps, and form. This is a great tool to help you get better.
There is no Perfect Weight
To be honest, there is no perfect weight. If you are new, use light weight and practice form. It might not be heavy enough to give you faces or feel a 7/8 on the RPE scale. But it will help you practice form. Use the tips above to help you progress and decide when to go up or down in weight, but I also encourage you go a short period of time and ignore the tips above. Use light weight and practice the form of the exercise. Remember, form is everything. If you need assistance and more guidance apply to train with me.