Not Sure How Much Weight to Lift? Start Here.
You walk up to the dumbbell rack or barbell platform and freeze.
“Is this too light? Too heavy? Am I supposed to just guess?”
Choosing weights is one of the main reasons people feel intimidated in the gym. The good news: you don’t need to be an expert, memorize charts, or chase maxes to get stronger.
You just need a simple system you can repeat every week - plus a coach who gives you clear targets so you’re not guessing.
If you’re totally new to strength training and want the big picture first, you may also like reading your Beginner Strength Blueprint post.
The Real Goal - Challenging, Not Crushing
When you lift, the goal isn’t to find the heaviest weight you can possibly move once.
The goal is to use a weight that:
lets you move with control
challenges you in the last few reps
doesn’t wreck your joints or your confidence
At bStrong, we think in terms of “challenging but repeatable,” not “all-out hero sets.”
If you’re worried about form or safety, our How to Lift Safely post is a good read.
The “2–3 Reps in the Tank” Rule
For most sets, especially if you’re newer to lifting:
Pick a weight you can lift for the target reps.
When you finish the set, you feel like you could have done 2–3 more good reps if you had to.
This “reps in reserve” idea keeps you in the sweet spot - enough stress to build strength, not so much that your form falls apart.
How to Use This in Practice
Step 1: Start lighter than you think
Do a warm-up set with a very easy weight for 8–10 reps.
Pay attention to how your body feels, not just the number on the side.
Step 2: Add a little weight for your first “working” set
Still aim for “easy-ish” and focus on form.
Think: “I’m learning the movement, not testing my limits.”
Step 3: On your next set, add a bit more weight
Hit the target reps.
If you finish and feel like you had 2–3 solid reps left, you’re in the zone.
Step 4: Adjust next time
If you had 5+ reps left, go a bit heavier next time.
If you barely finished or your form got sketchy, drop the weight slightly and clean up the movement.
You’ll get stronger faster by lifting well than by lifting as heavy as possible.
Big Lifts vs Dumbbells vs Machines - Same Rule, Different Feel
You can use the exact same “2–3 reps in the tank” rule across all tools. They just feel a little different.
Barbell Lifts (Squat, Bench, Deadlift)
Progress slower, in small jumps (5–10 pounds is a real increase).
Keep those 2–3 reps in reserve, especially as a beginner.
Prioritize a smooth bar path and stable position over chasing numbers.
Dumbbells and Kettlebells
Great for learning what “challenging but safe” feels like.
Joints often feel happier thanks to more natural ranges of motion.
It’s okay if one side feels weaker - just match the sides and build slowly.
Machines
Helpful when you’re tired, rehabbing, or learning a new pattern.
Still use the same rule: if the last few reps move super fast and easy, it’s too light.
Focus on full control instead of just “moving the stack.”
If you want more help understanding how all of this fits into a bigger training plan, read our Consistency System article.
What This Looks Like at bStrong
At bStrong, your training is highly coached, full-body small group personal training that gives members individualized adjustments, structured programming, and safe, effective sessions that actually fit their lives.
A big part of that is this: you’re not guessing what to lift each week.
Here’s how it actually works at our Bellevue and Redmond gyms:
In your first few weeks, coaches help you find safe, realistic starting weights for your main movements – squats, deadlifts, presses, rows, carries, and conditioning work.
We track your working weights and reps for key lifts each session. You’re not expected to remember everything.
On the training floor, we use TVs that show the workout and each member’s target weights for the day. You can see your name, your exercises, and your starting weights right on the screen when you walk in.
When an exercise comes back in the program (often the very next week), your coach can say something like:
“Last time you did 65 pounds for 8 reps. Today we’re doing 6 reps, so your target is around 70. Let’s see how that feels.”
Behind the scenes, we use simple strength formulas to turn your past sets into smart weight targets for the next session. You don’t see the math – you just see your plan on the TV and hear clear, specific recommendations from your coach.
The targets are there to guide you, not box you in:
If your back is a little tight today, we’ll pull the weights down and focus on smooth reps and good positions.
If a set looks very smooth and controlled, we’ll suggest a small increase for the next set.
If life has been stressful and you’re tired, we’ll keep things lighter and make it a “win” workout instead of a grind.
So your experience feels like:
No guessing what to grab off the rack.
No pressure to max out every time.
Small, steady progression built into the plan, with room to adjust based on how your body feels that day.
A clear visual of your workout and targets on the TV, plus a coach right there to help you tweak as needed.
How Beginners Can Apply This (On Your Own or With Us)
Whether you’re training at bStrong or on your own, you can use a simple framework.
1. Pick a Reasonable Rep Range
For most beginners:
6–10 reps for big lifts
8–12 reps for dumbbells and machines
2. Use This Weight-Selection Ladder
First set: “pretty easy”
Second set: “moderate”
Third set: “hard but clean” - 2–3 reps left in the tank
If you can’t hit the bottom of the rep range with solid form, it’s too heavy. If you can easily exceed the top of the rep range, it’s too light.
3. Track Something
If you’re on your own:
Write down exercise, weight, and reps in a notebook or app.
Each week, try to:
add a small amount of weight, or
add 1–2 reps, or
move the same weight with smoother control.
If you’re training at bStrong:
We do the tracking for you.
Your coach uses what you did last time to give you targets for today.
You get the benefits of structured progression without having to manage the details.
What to Expect in 4–8 Weeks
If you follow this approach and strength train 2–3 times per week:
Weights that once felt “heavy” start to feel like warm-ups.
Joints usually feel better, not worse, because you’re lifting with control instead of flinging weight around.
Everyday stuff (stairs, groceries, long workdays) feels easier.
Your confidence in the weight room jumps - you’re not just guessing anymore.
Most new bStrong members in Bellevue and Redmond notice:
better awareness of body position
a stronger connection to legs, glutes, and core
less anxiety about “doing it wrong”
You’re building skill and strength at the same time.
If stiffness or soreness is a big part of why lifting feels hard, read/watch our Recovery: The Key to Better Workouts and Injury Prevention article.
Is This for You? (Checklist)
This approach is for you if:
you’ve avoided lifting because you’re scared of choosing the “wrong” weight
you’ve been stuck with the same light weights for months because you’re nervous to go up
your joints feel beat up when you push heavy without guidance
you want strength that carries over to real life, not just big numbers on paper
you’d feel better if someone told you, “Here’s a good weight range to start with today”
If that sounds like you, this slower, coached, data-backed progression is exactly what you need.
Ready to Stop Guessing? Start Your 3-Week Trial
If you’re in Bellevue, Redmond, or Kirkland and want help picking the right weights, we’d love to work with you.
During our 3-week trial, you’ll get:
a consultation call so we understand your goals, history, and any injuries
an intro “Ramp Up” session to learn the basics with a coach
small group personal training 2–3 times per week
clear weight targets each session, with small, safe progression and adjustments when you need them
You don’t need to have it all figured out before you walk in. That’s our job.