TRANSCRIPT:

When you're new to strength training, one of the biggest questions is: “How do I know how much weight to use?” It’s a great question because strength training is all about challenging yourself – but in a way that keeps you safe and sets you up for success.

Today, we’re covering effort and progression – how to select the right weight, when to push yourself, and when to scale back. Let’s take the guesswork out of it!

So, where do we start?

When in doubt, start lighter than you think you need. Strength training isn’t about lifting the heaviest weight possible right away – it’s about moving well first. A lighter weight lets you focus on form, control, and confidence before adding more resistance.

Think of your first set as an experiment. Grab a weight, perform a few reps, and check in with yourself. Does it feel like you could complete all the reps easily, with plenty left in the tank? You might want to go heavier. OR Does your form start breaking down right away? If so, it’s time to scale back.

Most strength programs use something called RPE, or Rate of Perceived Exertion. It’s a simple 1-10 scale to help you gauge effort – so you know what zone YOU should be working in and can select your own weights accordingly.

Here’s how it works:

• RPE 4-6 – Feels easy to moderate, and is best for warm-ups or recovery work.

• RPE 7-8 – Feels challenging. 

• RPE 9-10 – Is near max effort. You might reach this in a final set as you advance in your lifting.

If you’re just starting out, aim for an RPE of 6-7 for your working sets. So that’s how you feel, on a given day, on a scale of 1-10. A “working set” simply means the set where you’re actually building strength – not just warming up.

So, why does weight selection matter so much?

You’ll hear the term “Progressive Overload” a lot in strength training. It’s the foundation of getting stronger. It refers to gradually increasing the challenge so your body adapts over time.

But here’s the thing: progressive overload isn’t just about lifting heavier weights. You can also build strength by:
✔ Adding reps or sets
✔ Slowing down movements (hello, tempo training!)
✔ Reducing rest time
✔ Moving through a bigger range of motion

The goal is to find that ‘just right’ level of effort — one where you’re working hard but still moving well.

And remember, your weight selection isn’t set in stone. Some days, you’ll feel strong and ready to push a little more. Other days, scaling back is the smarter choice. Strength isn’t just about lifting heavier – it’s about knowing when to adjust.

After each set, check in with yourself: Did it feel challenging but controlled? That’s your sweet spot.

Today, we’ll put this into practice. You’ll test different weights, adjust your effort, and start learning what feels right for your body. Let’s get into it!