Buzz
Certain exercises, like squats, have become second nature to me. Even without following a specific program dictating exactly what I should lift, I can walk into the gym and get a pretty solid idea of what weight to use. But what if you're tackling a new lift for the first time?
This is not only a question for beginners: sometimes you're familiar with your usual lifts, but decide to give something completely new a try (like a “front raise” — how much weight should I go for?) or maybe you're revisiting a lift you haven’t done in years (it’s been a long time since I last tried a hip thrust).
Luckily, it's not too difficult to determine what weight to begin with. Here’s how I approach each new exercise.
Understand the Purpose of the Exercise
The first step is ensuring you fully understand what the exercise is designed to achieve and how it differs from similar-looking movements. For example, a traditional dumbbell row is done slowly and with control, whereas a Kroc row is intended to be more explosive, involving core rotation. Both exercises use dumbbells, but a Kroc row will require a much heavier weight.
Alternatively, a bent-over row usually requires a barbell. Some exercises can be performed with multiple types of equipment: a windmill, for instance, can be done using a dumbbell, a kettlebell, or even a barbell held at the center if you’re feeling adventurous. Review your program, and consider watching YouTube videos to familiarize yourself with the movement.
Begin with Lighter Weights
When trying a new exercise, it's important not only to learn the movement but also to determine the appropriate starting weight. Begin with just bodyweight exercises before adding any weight. For dumbbell exercises, pick a lighter weight from the rack; it's perfectly fine to start too light, but avoid selecting one that’s too heavy. For barbell exercises, start with just the bar. If the empty bar feels too challenging, opt for a smaller barbell or a pair of dumbbells instead.
Gradually Increase the Weight
Once you've tested the lighter weight, assess how it felt. Were you able to perform the movement as demonstrated? If so, return the dumbbell and try a heavier one. For barbell exercises, add plates to the bar. Keep in mind, it's always better to start too light than too heavy.
It’s absolutely okay if it takes a few attempts to find the right weight that provides the right challenge. As you increase the weight, you'll make more gradual jumps. For instance, if you eventually hit 315 pounds on hip thrusts, your progression might look something like this:
Start with the 45-pound bar. Wow, that’s way too light.
Add a pair of 25-pound plates for a total of 95. Yep, still too light.
Switch the 25s for 45s, totaling 135. Huh, still feels easy.
Now add the 25s back for a total of 185. Still really light.
Remove the 25s and add two 45s, making it 225. Not quite there yet.
Add the 25s again, bringing it to 275. Okay, we’re getting closer.
Now add a pair of 10s, making it 295. Better, but still not challenging enough.
Finally, remove the 25s and 10s and add another pair of 45s for a total of 315. Perfect.
With more experience, you may skip some steps. If I were doing hip thrusts tomorrow, I'd probably begin with 135, jump straight to 225, and then adjust from there based on how it feels.
Understand Your Body’s Strengths
Another shortcut is to consider the relationship between different lifts.
Compound exercises (involving multiple joints, like a row or squat) typically require heavier weights than isolation exercises (focusing on one joint, like a bicep curl).
Exercises that target larger muscles (such as quads or glutes) are generally heavier than those that work smaller muscles (like biceps or shoulders).
Hip thrusts tend to use more weight than deadlifts.
Deadlifts often require more weight than squats.
Bench press is almost always heavier than overhead press.
Explosive movements (like push press) usually require more weight than controlled movements (like strict press).
Barbell exercises are typically heavier than their dumbbell counterparts (e.g., barbell bench press vs. dumbbell bench press).
Even with these general guidelines, the best way to find the right weight is to pick one up and give it a try. No one will think you're strange for working through the dumbbell rack or performing several warm-up sets before hitting your working set. This is common practice in the gym. Welcome to the club.
