The single most common question in any gym is “how much weight should I use?” The honest answer is that no chart can tell you exactly — but a simple, repeatable method can. This guide gives you that method, plus realistic starting numbers, a four-week ramp-up table and the warning signs that you have gone too heavy.
This article expands on our complete free weights guide.
1. The rule that replaces guessing: reps in reserve
Instead of chasing a number, judge every set by how many good reps you had left. That is your RIR (reps in reserve), the practical version of RPE.
| RPE | Reps in reserve | How it feels | Use it for |
|---|---|---|---|
| 6 | 4 | Easy, bar speed fast | Warm-ups, technique practice |
| 7 | 3 | Working, still smooth | Week 1 of a new programme |
| 8 | 2 | Hard, last rep slows | The sweet spot for beginners |
| 9 | 1 | Very hard, form starting to shift | Advanced lifters only |
| 10 | 0 | Failure | Rarely — and never on squats or deadlifts alone |
Beginner rule: live at RPE 7–8. If you finish a set of ten and genuinely could have done five more, add weight next set. If your form breaks before the target reps, drop the weight 10–20%.
2. Realistic starting loads
These are conservative starting points for an untrained adult with no injuries. Use them as a first attempt, then correct with the RIR rule above.
| Exercise | Typical female start | Typical male start | Target reps |
|---|---|---|---|
| Goblet squat | 6–10 kg | 10–16 kg | 3 × 10 |
| Back squat (bar only = 20 kg) | Empty bar or 15 kg | Empty bar | 3 × 8 |
| Deadlift | 20–30 kg | 30–40 kg | 3 × 5 |
| Bench press | Empty bar | Empty bar to 30 kg | 3 × 8 |
| Dumbbell shoulder press | 3–5 kg per hand | 7–10 kg per hand | 3 × 10 |
| Dumbbell row | 5–8 kg | 10–14 kg | 3 × 10 |
| Dumbbell RDL | 5–8 kg per hand | 10–15 kg per hand | 3 × 10 |
| Lateral raise | 2–3 kg | 4–6 kg | 3 × 15 |
Body weight, limb length and training history all shift these numbers. Being below the table is not a problem; being above it with poor technique is.
3. Your first four weeks
| Week | Intensity | Focus | Progression |
|---|---|---|---|
| 1 | RPE 6–7 | Learn the pattern, film one set | None — repeat the same loads |
| 2 | RPE 7 | Consistent depth and tempo | +2.5 kg lower body, +1–2 kg upper body |
| 3 | RPE 7–8 | Add one set to main lifts | +2.5 kg or +1 rep per set |
| 4 | RPE 8 | Test the top of your range | Then deload 10% and restart the cycle |
4. Progressive overload without getting hurt
Overload does not only mean more weight. Ranked from safest to most aggressive:
| Method | Example | Risk |
|---|---|---|
| Add reps | 3×8 becomes 3×10 | Very low |
| Improve range of motion | Squat deeper by 5 cm | Low |
| Slow the eccentric | 3-second lowering | Low |
| Add a set | 3 sets becomes 4 | Moderate |
| Shorten rest | 120 s down to 90 s | Moderate |
| Add weight | +2.5 kg | Highest — do it last |
The 2-for-2 rule: when you beat your top rep target by two reps on two consecutive sessions, add weight. Lower body +2.5 kg, upper body +1–2 kg. Micro plates make this possible on small lifts.
5. Signs the weight is too heavy
- Your lower back rounds on the last reps of a deadlift or row
- You need a partner to lift almost every rep
- Rep speed collapses after rep two
- Joint pain (sharp, localised) rather than muscle burn
- Soreness lasting more than 72 hours, session after session
Useful gear for accurate loading
- Fractional micro plates (0.25–1.25 kg) — the smoothest way to progress
- Adjustable dumbbells — small jumps without buying ten pairs
- Training logbook
- Flat-soled or lifting shoes — stable base for squats and deadlifts
Frequently asked questions
Should I lift to failure?
Rarely as a beginner. Stopping 1–3 reps short gives nearly the same growth with far less fatigue and injury risk.
How fast should I add weight?
Most beginners can add load every 1–2 weeks for the first few months, then progress slows. That slowdown is normal, not failure.
What if one side is weaker?
Use dumbbells and match the weaker side’s reps. See dumbbells vs barbells.