Stop Guessing What Weight to Use in Weightlifting with these 4 strategies

Use Warm-Up Sets

Start with 2–3 lighter sets, gradually increasing weight. Your working weight should feel challenging but controlled.

Follow the Reps in Reserve (RIR) Rule

If the plan calls for example 10 reps, choose a weight you could do for 11–12 reps, but stop at 10. The is 1-2 Reps in Reserve. If you finish feeling like you could do 3–5 more reps, add weight next set.

Form Comes First

If your form breaks down, the weight is too heavy. Technique always comes before load.

Keep a Workout Log

Track your lifts in the app or a notebook:

• Look at what you used last time

• Increase weight when sets feel too easy

• For new lifts, record a baseline and adjust the following week

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