Am I Using the Correct Weight?
As a fitness coach, one of the questions I get asked most often is, “What weight should I be using?” And I’m here to help you answer that! Because the truth is, it’s going to look different for every single one of you. There isn’t a universal “right” answer. It’s something you have to assess for yourself. Let me teach you how!
Before we talk about how to find your weight, let’s briefly touch on why it matters. According to the Mayo Clinic, strength training helps build strong bones, manage weight, improve quality of life, support chronic conditions, and even enhance cognitive function. But if we aren’t lifting weights that truly challenge us, we won’t see those benefits. We have to give our muscles a reason to adapt.
Muscle fatigue is the goal. By the end of a 40-second set, your muscles should feel tired. Not destroyed. Not in pain. But heavily worked.
Like anything worth doing, this takes practice. Finding the right weight involves a little trial and error. Start by choosing a weight you think might be challenging. During your 40-second LJW set, count your reps. When time’s up, ask yourself two questions: “Did I get fewer than 12 reps, around 12, or more than 12?” and “How do I feel - winded, completely fine, or fatigued?”
These answers will guide you.
If you completed more than 12 reps and feel completely fine, it’s time to go heavier. Grab the next heavier dumbbell.
If you’re right around 12 reps and feel winded, you’re in a solid spot. You can stay there and aim to increase reps next time or challenge yourself by going up in weight.
If you got fewer than 12 reps and feel fatigued by the end, you’re right where you need to be. That weight is doing its job.
One of the best ways to track your progress is to log your weights and reps. You can use an app, a journal, or a simple notebook. Write down the weight you used and how many reps you completed during each 40-second set. If you consistently see your reps climbing above 12, that’s your cue to increase the load.
And finally, let’s put this to rest. No more choosing your weight based on what someone else is lifting. No more wondering, “What are they using?” Your journey is your own.
Progress isn’t linear, and comparison has no place here. We are all in different seasons of life, and the goal is to optimize the one you’re in right now. Choose the weight that challenges you. That’s where growth happens.
