Overview #
Choosing the right weight is key to getting results and staying injury-free. Whether you’re lifting dumbbells at home or using machines at the gym, here’s how to find the right starting point — and when to increase.
1. Use the “Last 2 Reps” Rule #
You’ve chosen the right weight if:
- You can complete all reps with good form
- The last 2 reps feel challenging but doable
- You’re not completely failing — but you couldn’t easily do 3 more
This is often referred to as RIR 1–2 (Reps In Reserve) — meaning you stop with 1–2 reps left in the tank.
2. Check for Form Breakdown #
Too heavy if:
- You’re using momentum to lift
- You lose control or speed halfway through
- Your technique breaks down, especially on the last few reps
Go lighter. Quality > quantity.
3. Aim for Control, Not Just Completion #
You should feel in control throughout:
- Smooth reps (not jerky or rushed)
- Controlled lowering (eccentric) phase
- Steady breathing and posture
If you’re rushing to “get it done,” the weight is probably too high.
4. #
Use Different Weights for Different Exercises #
Big compound moves (e.g. squats, rows, presses) = heavier weights
Isolation or core work (e.g. bicep curls, lateral raises, leg lifts) = lighter weights
You don’t need one perfect weight for everything — adjust based on the movement.
5. Progress Gradually #
Once it starts to feel easy:
- Increase the weight slightly
- Or add an extra rep or set
- Or slow down the tempo to increase time under tension
Progressive Overload doesn’t mean lifting heavy every session — it means doing a little more over time.
Summary #
Right weight = controlled movement + tough last 2 reps + no form breakdown
It’s better to go slightly lighter and get it right than go too heavy and risk injury.
Still unsure? Start light, focus on form, and build up with confidence.
