Name: Playbook - Sarah Herse - How To Select The Appropriate Weight for an Exercise
Uploaded: 2023-08-15T21:29:05.469Z
Duration: 5 min
Description: How To Select The Appropriate Weight for an Exercise

I love being able to pick my weights… and to see the PROGRESS!! Yaaaaaasssss!!

Paula

In these programs, I rarely prescribed a specific weight to use in the workouts. This is because it is going to be highly dependent on your strength and ability level.

In general, you want to pick a weight that is challenging for you. 
When selecting your weights, warm up and try a light weight to start. If it feels too easy for the rep range that is prescribed in the workout go ahead and increase it and it it is too difficult then lower the weight.

You want to find weights that will get you a couple reps (~1-4) shy of muscular failure (with good form) in the prescribed rep range.  If you have to cheat the range of motion or start using momentum (like swinging, etc) to use a weight, then it is too heavy. 

As you get stronger, your weights should get heavier. Make sure you’re regularly assessing your strength & increasing the weights when possible!

In these programs, I rarely prescribed a specific weight to use in the workouts. This is because it is going to be highly dependent on your strength and ability level.

In general, you want to pick a weight that is challenging for you. 
When selecting your weights, warm up and try a weight and if it feels too easy for the rep range that is prescribed in the workout go ahead and increase it and it it is too difficult then lower the weight.

How To Select The Appropriate Weight

How To Select The Appropriate Weight for an Exercise

Sarah, I’m trying to decide what program to start with. I’m  46 but have gotten in pretty good shape lifting heavy 5 days a week (2 lower/3 upper). I want to lean out more without sacrificing muscle. My end goal would be to have defined muscle. I’m not afraid of having some muscle- wider back, quads, etc. Where should I start?

Amy Yeary

Appreciate the quick summarized info to know where one should begin. 🖤

Christina

Start Here!

Join the Facebook group!

Alic

Crystal

Anke Schneider

FAQ: How Many Reps Should You Do To Build Muscle?

Haven’t done a workout yet. Just viewed your video on how many reps and how much weight you use

Heidie

3 sets to start, 4 to progress, 5 sets is where champions are MADE!! Rawr!!

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Thanks for sharing. Currently doing the 6-week beginner gym with a friend and we are loving the workout.

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I am literally binge reading all this interesting info 😅 Thank you so much for sharing all of this!

How To Select The Appropriate Weight for an Exercise

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