“What weight should I choose?”
This is a question we hear often, and not just from beginners.
Over the years we’ve heard many different responses, and vague answers aren’t very helpful.
When trying to figure out how to choose the right weights at the gym, we recommend using the “Rating of Perceived Exertion”, or RPE.
“Grab something light.” This only adds to the confusion for anyone who has asked the question.
Light weight is relative to both the individual and the exercise.
A light deadlift would be an impossibly heavy biceps curl.
A little more context is needed.
One approach is to simply start every exercise with 500 pounds. If this isn’t heavy, keep adding weight in 100 pound increments until your spine snaps.
That approach is a little sarcastic, and is more likely to begin and end your fitness journey on the same day. Let’s skip that one.
Rating of Perceived Exertion (RPE)
At No Limits Fitness, we like to use RPE for accessory exercises. This is a scale from 1 to 10, with 1 being easy, and 10 being your personal physical limit. What exactly do all these numbers mean?
RPE of 5: This is a weight you can perform all of the prescribed reps with maximal power.
An RPE of 6: This is a weight which requires moderate effort to maintain maximal power. Or about 4 quality reps left in the tank for strength training
RPE of 7: A weight requiring substantial effort to maintain maximal power, or 3 quality reps left in the tank for strength training.
RPE of 8: This weight is hard work, 2 quality reps left in the tank.
And a RPE of 9: Really hard work, near maximal effort, with only 1 quality rep left in the tank for strength training.
Finally, RPE of 10: Maximal effort (never used in training, reserved only for competition). Zero quality reps left in the tank.
The first time someone asks you to gauge your RPE, you’ll likely have a blank expression on your face. Like someone asked you to describe the taste of chocolate to someone who never tried it.
It’s a little difficult to describe.
Like anything else, using the RPE scale is a skill, and with a little practice, this tool can really help you dial in the correct weights for your workouts.
Let’s take an example of 3 sets of dumbbell bicep curls for 10 reps each. If the last 3 reps (reps 8, 9 and 10) of the first set aren’t challenging, you could consider a slight increase in weight for the next set.
However, if 3 sets of 10 repetitions is more work than you normally do for this exercise, you may want to delay this decision to be sure fatigue doesn’t prevent you from completing your reps. The decision could be made after the workout and noted for future training sessions.
It’s important to remember, that as people, we all have good days and bad days. Our sleep, hydration, nutrition, and stress levels all have an impact on our performance. Your RPE of 6 on Monday might be an RPE of 8 on Thursday…that’s ok.
Understanding RPE, and learning to recognize where you’re at on the scale today can help you make intelligent decisions when knowing how to choose the right weights at the gym for your workouts.
Understanding The Relationship Between Volume and Intensity
Volume and Intensity tend to have an inverse relationship. As volume (number or sets or reps) increases, the intensity (weight) per repetition tends to decrease.
Conversely as volume decreases, the capacity for intensity increases.
Strength Training improvements are not limited to intensity, as in the amount of weight lifted for 5 reps. Progressions in volume (increasing the number of reps in a set or training session) are important as well.
When it comes to primary strength training exercises such as a press, squat or deadlift, set and repetition prescriptions are often based on percentages of a One Rep Maximum.
When attempting to determine your One Rep Max for a particular lift, we recommend finding the intensity (weight) you can perform for 5 quality reps. Then you can use our One Rep Max Calculator to determine your 1RM and the correct rep range at other percentages.
Typically, these Percentages are associated with the corresponding Rep Max:
65% – 15 Rep Max
70% – 10 Rep Max
75% – 8 Rep Max
80% – 6 Rep Max
85% – 5 Rep Max
90% – 3 Rep Max
When focusing on Maximal Strength, we recommend working sets with about half of the reps for each Rep Max. The intensity (weight) used during these sessions tends to be heavier (typically 75% and higher). For example, the optimal rep range for 75% (8 Rep Max) would be 3 to 5 reps and the optimal rep range for 85% (5 Rep Max) would be 2 to 3 reps.
If your focus is on Muscular Endurance, we recommend working sets towards the higher end of each Rep Max. The intensity (weight) used during these sessions tends to be lighter (typically 75% and lower). The optimal rep range in this example for 75% (8 Rep Max) would be 6 to 8 Reps.
I hope this information helps you choose the correct weights for your workout!
