135 How to select the correct weight for a chosen exercise.
Picking the correct weight.
A common question I’m asked by clients is how can they determine what weight they should start lifting with? It’s a great question, let’s answer it. Take a look at the image below:
1 - SITTING DOING NOTHING AT ALL
2
3
4
5 - GOING FOR A NICE WALK
6 - IM WORKING BUT COULD STILL CHAT
7
8
9
10 - ON THE FLOOR GASPING FOR AIR
The image represents the RPE scale. The Rate of Perceived Exertion scale is a numbered scale from 1-10 that you can use to gauge how hard a set felt. 1 being not hard at all and you could probably do this all day long; and 10 being I THINK I'M DEAD.
Generally, you want to stay between ~7.5-8.5 on the scale–meaning, the weight was heavy enough for you to complete the desired reps and stress the muscle enough for it to grow, but not so heavy you went to complete failure. Or, not so light that there wasn't enough of a stimulus for the muscle to grow.
Here's an example of how to use the RPE scale to pick a weight: Let's say your program calls for you to do 3 sets of 10 reps on the DB chest press.
You pick the 20kg DB and perform the movement.
You manage to only get 4 reps. That's 6 short of the 10 you were aiming for. You don't need the RPE scale to know that the weight was too heavy. So on the second set you'll need to decrease the weight.
On the second set, you decide to be conservative and pick the 14kg DB. This time you manage to complete 10 reps but the weight felt too light. You gauge that this was an RPE of 6. This weight was a bit too light and you could go heavier.
On the last set, you pick the 16kg DB and manage to get exactly 10 reps. You gauge that this was an 8 on the RPE scale. Perfect. This would be the weight you would use going forward.
Enjoy.
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