Not Sure How Much Weight to Lift? Start Here.

If you’re new to strength training, picking the right weight can feel intimidating. Most beginners in Bellevue, Redmond, and Kirkland either go way too heavy because they think they “should,” or way too light because they’re worried about doing something wrong.

The good news? You don’t have to guess. There’s a simple way to find a safe, effective starting point. If you want a bigger overview of how beginners progress, you can also check out our Beginner Strength Blueprint on the bStrong blog.

The Real Goal When You’re Starting Out

A lot of people think lifting is all about the number on the weight. It’s not.

Your first few weeks are about learning:

• what each movement should feel like

• how to move with control

• how to stay stable

• how to breathe through each rep

If the weight is too heavy, your form breaks down. If it’s too light, you don’t learn what real strength work feels like.

You’re aiming for the middle: challenging, but clean.

This same principle shows up in our How to Lift Safely guide, which breaks down why control beats intensity every time.

A Simple Way to Choose Your Starting Weight

Use this easy rule for your first set: Pick a weight you’re 90 percent sure you can lift for 8–10 slow, controlled reps.

Then check three signs:

1. Reps 1–6 feel smooth

You can focus on your breathing, keep your balance, and stay in a good position.

2. Reps 7–9 feel like work

You’re trying, but not straining. No shaking, no grinding.

3. You could do 1–3 more if needed

This keeps you in the “safe but productive” zone.

If you miss the mark:

• too light: go up a little next set

• too heavy: take some off and reset

This steady, no-stress approach lines up with the core ideas in our Strength for Busy People article, where we show why small, repeatable progress wins.

Choose the weight that lets you move well, breathe well, and finish confidently.

What This Looks Like at bStrong

At bStrong, you’re never guessing alone. Your coach walks through this process with you during your first sessions.

Here’s what it looks like:

• We start simple with bodyweight or light dumbbells.

• You practice the pattern first: squat, hinge, push, pull.

• Your coach watches your tempo, alignment, and control.

• Then we add a weight that makes sense for where you are.

• Each week, we make small, safe increases based on how you’re moving.

Every bStrong session is full-body and includes:

• one rotating main lift (squat, bench, or deadlift)

• upper push

• upper pull

• lower push

• lower hinge

• core

• posture work

If you want a deeper breakdown of what small-group personal training feels like, you can read our Small Group vs. 1-on-1 vs. Large Group guide.

How Beginners Can Apply This Today

If you’re lifting on your own, here’s a simple starter plan:

• Begin lighter than you think you need.

• Use slow tempo: 3 seconds down, pause, smooth up.

• Focus on clean reps, not exhaustion.

• Add weight weekly, not every set.

• Write things down (we do this for you at bStrong) — tracking is a huge confidence booster.

• Don’t compare your weights to anyone else’s. Ever. (We talk more about this in our Consistency System piece.)

The goal is learning the pattern first. Strength follows.

What to Expect in 4–8 Weeks

Most beginners see a surprising shift in the first month.

By week 4:

• movements feel more natural

• technique improves

• the “right weight” becomes easier to choose

By week 8:

• strength jumps noticeably

• daily tasks feel easier

• your joints feel more supported

• confidence goes way up

If you’re coming back after years away, our Return-to-Fitness Guide explains why this timeframe feels so encouraging.

Is This Right for You?

This approach is perfect if you’re:

• nervous about lifting for the first time

• unsure how much weight is “safe”

• wanting clear guidance without pressure

• interested in structure instead of guessing

• looking for a coached environment that builds confidence

If that sounds like you, you’ll feel right at home here.

Start Your 3-Week Trial

If you’re near Bellevue, Redmond, or Kirkland, our coaches can help you choose the right weights, learn the main lifts, and feel confident from day one.

During the 3-Week Trial, you’ll get:

• highly coached small-group personal training

• individualized adjustments

• structured programming

• safe, effective sessions

• support from a coach who meets you where you are — not where you think you “should” be