How to Pick the Right Weight for Every Exercise

Choosing weight shouldn't be guesswork. Yet most lifters either go too heavy and compromise form or too light and miss progression opportunities. Here's how to nail your weight selection every time.

Start with Your Rep Range

Your program dictates your weight choice, not the other way around. If you're prescribed 8-10 reps, select a weight where rep 8 feels challenging but doable, and reps 9-10 push you to technical failure.

For strength work (1-5 reps), you'll work at 85-95% of your max. Hypertrophy ranges (6-12 reps) typically fall between 70-85%. Higher rep endurance work uses 60-75%.

Use the RPE Scale

Rate of Perceived Exertion (RPE) removes guesswork from choosing weight. On a 1-10 scale:

Most training should happen at RPE 7-9. This ensures you're working hard enough to drive adaptation without burning out.

The 2-Rep Rule

Here's a simple test: If you can complete 2+ reps beyond your target range with good form, increase the weight next session. If you can't hit the bottom of your range, decrease it.

For example, if you're aiming for 8 reps but easily hit 10, add 2.5-5 pounds next time. If you only manage 6 reps, drop the weight slightly.

Account for Exercise Differences

Compound vs. Isolation

Compound movements (squats, deadlifts, bench) can handle larger jumps—typically 5-10 pounds. Isolation exercises need smaller increments of 2.5-5 pounds due to the smaller muscle groups involved.

New vs. Familiar Exercises

When learning a new movement, start lighter than you think you need. Focus on movement quality first. You can always add weight once the pattern is solid.

Track Everything

The right weight for exercise selection becomes clearer when you track your sessions consistently. Note the weight, reps completed, and how it felt (RPE). This data reveals patterns and guides future decisions.

Tracking your training removes the mental load of remembering what worked and what didn't. You'll spot when you're ready to progress and when you need to adjust.

Progressive Overload Principles

Progression doesn't always mean more weight. You can:

Weight increases should feel earned, not forced. Consistent small improvements compound into significant long-term progress.

Make Weight Selection Intentional

Every weight you choose should serve your program's purpose. Training with intention means understanding why you're using specific loads and how they fit your progression plan.

Ready to take the guesswork out of your training? Download Kenso to track your sessions, monitor your progression, and make every weight selection count toward your long-term goals.