How much weight should I lift as a starting weight for any particular lift in the gym? The short answer is, it’s a matter of experimentation.
As a skinny-fat guy, I had the exact same question as you when I started my own lifting journey so let’s dive into this topic.
Start with Lighter Weights
If you are doing 6 to 8 reps for the Barbell Squat then start off with very light weight and slowly increase the weight after each set until you’ve found the right weight.
Ensure that you are executing those reps with proper form and technique. You are only cheating yourself if you neglect this.
Personally, while I am finding a working set weight for a new exercise, I’ll use it as an opportunity to establish correct form and technique. Lighter weights are really the perfect time to really nail perfect form and technique as you are less likely to injure yourself.
Gradually Increase Weight
When finding your working set weight, I suggest increasing the barbell weight by 10 to 20 pound increments and dumbbell weight by 5 to 10 pound increments, until you are within the desired rep range.
Typically, for every additional 10 pounds of weight added to the dumbbell or barbell, you can expect a reduction of 2 to 3 reps.
If you’re uncertain about the initial weight to use for a specific exercise, I’ve created a chart to expedite the process of determining your starting weight.
To Summarise
Commence with lighter weights and progressively increase the dumbbell or barbell load until you attain the desired repetition range. Take your time and avoid rushing through this process. Prioritise perfecting your form, as hastily adding weight without a solid foundation in technique can lead to injuries. Trust me on this! You’ll need to leave your ego at the door of the gym.
During the initial 1 to 3 weeks of your training journey, dedicate time to watching instructional videos for all exercises in the program. Once you achieve the upper limit of the rep range with flawless form, increment the barbell (or dumbbell) weight by 10 pounds. While you may experience a decrease of 2 to 3 reps, aim to rebuild to the top of the rep range by the following week before considering further weight increments. Repeat this cycle.
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