How much weight should a beginner lift?

There is no single number for everyone. Here is a method that works for any machine or dumbbell without guessing.

The simple test

1. Pick a light weight and do 10 reps.
2. Ask yourself: could I have done 3 more with the same form?
3. If yes, go up a little and try again after resting. If you could only have done 1 more, you are near the right weight.
4. Write the weight down. That is your starting point.

Signs the weight is too heavy

• Your form changes: back arching, hips lifting, body swinging.
• You cannot control the lowering.
• You hold your breath or your face goes red in the first set.
• A joint (not a muscle) hurts.

Signs it is too light

Every rep feels the same and you could do 20 more. That is fine in the first week. After that, move up.

How to increase weight

• Add the smallest plate or step.
• Only increase when you can do all sets of the top rep count (12) cleanly.
• If a week is tough, repeat the same weight. Progress is not a straight line.

A tracking app helps: Lift Log shows your last weight for each exercise and flags a new personal record. You can also use the one-rep max calculator to compare lifts over time. Many exercise pages, like leg press, give a starting suggestion.

Beginners should not test a true one-rep max. Heavy singles raise injury risk before your technique is ready. Use reps of 8 to 12 instead.

Keep reading

• Sets, reps and restWhat sets, reps and rest time mean, and the numbers that work for beginners: 2 to 3 sets o...
• First week at the gymA calm, step-by-step plan for your first week at the gym: what to do on day one, how many ...