How to choose your working weight
The right working weight lets you finish your target reps with 1–3 reps left in the tank. Here is how to find it on the first day and how to move it up week by week.
Use reps in reserve
After each set ask yourself: how many more clean reps could I have done? That number is your reps in reserve (RIR).
- 4+ left — too light, add weight next set.
- 2–3 left — ideal for most sets.
- 1 left — fine for the last set of an exercise.
- 0, or form broke down — too heavy, drop 5–10%.
Finding the weight on day one
- Pick a weight you are sure you can lift 12 times and do 8 reps — a warm-up.
- Add 10–20% and do 5 reps.
- Add again until 8 reps feel like they would leave about 2 in reserve. That is your working weight.
- Write it down. Next time start from there.
For big lifts like the squat, bench press and deadlift you can also estimate from a recent heavy set with our one-rep max calculator: about 75% of your 1RM is a good 8–10 rep weight.
When to add weight
When you hit the top of your rep range on every set with 2+ reps in reserve, add the smallest step: 2.5 kg (5 lb) on upper-body barbell lifts, 5 kg (10 lb) on squats and deadlifts, the next dumbbell up on isolation work. If you can't, add a rep instead.
If a set goes badly — poor sleep, stress — keep the weight, or drop it for the day. One bad session does not undo progress.
Let an app do the maths
This is exactly what Gloox's coach does for you: it remembers what you lifted last time and how hard it felt, names the weight for each set and recalculates the next one after you rate it from “easy” to “failure”.
A coach that guides every set
Gloox picks today's weight from your last workout, times your rest and adjusts the next set to how the last one felt. Free to start, 7-day free trial of PRO.
On a computer? Point your phone's camera here to get the app.
Questions
How heavy should my working sets be?
Heavy enough that you finish your target reps with 1–3 clean reps left. If you could do 4 or more extra reps, add weight.
Should every set use the same weight?
Usually yes for working sets. If reps drop by more than 2 from the first set to the last, the weight is a bit too heavy.