Are you constantly asking yourself whether you’re lifting the right amount of weight at the gym? Or maybe you’ve been training for months and keep grabbing the same dumbbells you did six months ago with no progress to show for it? Figuring out how much weight should you lift doesn’t have to be a guessing game. Let’s get you on the right track — making progressive gains without overtraining or getting injured.
So where do I start?
Great question. This varies from individual to individual — there’s no universal formula. Many programs use rep ranges of 5, 10, or 15 depending on the goal. To gauge how much weight you should lift, here’s an example: if the program calls for 8 reps of bicep curls, you should be able to complete all 8 with good form, but those reps should feel very challenging. If you could do another 2–3 reps, that’s a sign to bump the weight up. If you fall 2–3 reps short, it’s too heavy. You’re looking for that sweet spot within the recommended rep range.
Other tools you can use
Adding weight is great for progressive overload, but it isn’t the only way to increase intensity. If you’re halfway through a set and the weight feels too light, slow down the tempo — try 3-second negatives or pause at the hardest part of the movement on your final reps. As a coach, this is one of my favorite tips; clients often say, “Wow, that weight felt a lot heavier just by slowing down.” Progressive overload doesn’t always mean adding weight to the bar. For more on building a structured plan, the Physical Activity Guidelines recommend strength training at least twice per week.
Mindset and approach matter
A commonly overlooked component of lifting is your mindset and approach. Most people use the same mindset for a heavy 5-rep set as a 12-rep set — but each requires a different focus. On a 5-rep lift, your mindset should be to move the weight quickly with good form. On a 12-rep set, slow it down and feel the muscle working. Two different approaches for two different goals — and correct weight selection applies to both.
4 common mistakes to avoid
- Lifting weights you can move, but not with perfect form.
- Prioritizing intensity over form.
- Using the same mindset and approach for a heavy 5 reps as a heavy 12 reps.
- Overcomplicating it.
4 things to focus on when finding the right weight
- Form over intensity: when you use the correct weight, the intensity is already there.
- Mindset and approach: adjust them based on the rep range.
- Stay within 2 reps of failure: if you can do more, add weight; if you can’t, drop it. It varies from person to person.
- Start lighter: begin a little lighter than you think you can handle, then adjust.
Ready to begin?
If you’ve felt stuck, tired, or unsure where to start with your training, this is a great place to begin. Let’s build a plan that fits your life and helps you feel stronger from the inside out — one that works with your life, not against it. Pairing the right weights with proper nutrition and coaching makes all the difference. Reach out to a coach at Motivate Fitness and take the first step. You don’t need to be perfect. You just need to begin.
