Working weight, chosen wisely, is the key to progress in the gym. It is the right load that will ensure rapid muscle growth, increased strength, muscular definition and protection from injury. Basic multi-joint exercises are the basis of training, providing the main impetus for the growth of strength and mass. Incorrect weight in such exercises can lead to serious injuries, so you need to approach the choice of weight responsibly. In addition to the correct weight, it is important to hone the technique to automatism!
All exercises in the gym can be divided into two types:
- Isolating (single-joint) - involve one joint and are aimed at working out a specific muscle.
- Basic (multi-joint) - involve several joints and muscle groups at the same time. They are the basis for the growth of strength and mass.
The basis for determining the working weight is the percentage of your maximum weight (1RM) in a particular exercise. There is a dependence on the intensity of the training:
- Light training: 60-65% of 1RM. An option for warming up, mastering technique or recovery.
- Medium workouts: 70-75% of 1RM. Suitable for basic work and creating muscle hypertrophy.
- Heavy workouts: 80-85% of 1RM. To develop strength and endurance, but not on a permanent basis!
For example, if your one-time maximum in the bench press is 100 kg, then the working weight will be approximately as follows:
- Light - 60-65 kg.
- Medium - 70-75 kg.
- Heavy - 80-85 kg.
Tips:
- Start with light weights and gradually increase the load, monitoring the technique. The main thing is not “the more, the better”, but “how to do it right”.
- Listen to your body: if you feel pain or discomfort, reduce the weight or take a break.
- Before each exercise, do warm-up sets with light weights.
- Beginners should contact a trainer to create a program and calculate the weight.
- Vary the loads and exercises so that the muscles do not get used to it and constantly grow.
- Balanced nutrition, sufficient sleep and recovery between workouts are the most important components of success!
The correct working weight is the basis of your progress. Start with the basics, gradually increase the load, and you will achieve your goals.
Example of Calculating Working Weight in the Bench Press
A wisely selected working weight is the key to progress in the gym. It is the correct load that will ensure rapid muscle growth, increased strength, muscular definition and protection from injury. Basic multi-joint exercises are the basis of training, providing the main impetus for the growth of strength and mass. Incorrect weight in such exercises can lead to serious injuries, so you need to approach the choice of weight responsibly. In addition to the correct weight, it is important to hone your technique to automatism!
All exercises in the gym can be divided into two types:
- Isolating (single-joint) - involve one joint and are aimed at working out a specific muscle.
- Basic (multi-joint) - involve several joints and muscle groups at the same time. They are the basis for the growth of strength and mass.
The basis for determining the working weight is the percentage of your maximum weight (1RM) in a specific exercise. There is a dependence on the intensity of the training:
- Light training - 60-65% of 1RM. Option for warming up, mastering technique or recovery.
- Medium training - 70-75% of 1RM. Suitable for basic work and creating muscle hypertrophy.
- Heavy training - 80-85% of 1RM. For developing strength and endurance, but not on a permanent basis!
Example of calculating the working weight in the bench press:
Let’s say your one-time maximum in the bench press is 90 kg. Then your working weight will be approximately as follows:
- Light training - 90 kg × 0.6 (0.65) = 54-58.5 kg, rounded up to 55-60 kg.
- Medium training - 90 kg × 0.7 (0.75) = 63-67.5 kg, rounded up to 65-70 kg.
- Heavy training - 90 kg × 0.8 (0.85) = 72-76.5 kg, rounded up to 75 kg.
Round the weight to the nearest whole number. During the training, you can adjust the weight if necessary.
How to correlate training and repetitions:
- Heavy training - Performing an exercise for 6 repetitions.
- Medium training - Performing an exercise for 8 repetitions.
- Light training - Performing an exercise for 12 repetitions.
Calculating the working weight in isolation exercises:
In isolation exercises such as dumbbell biceps curls, dumbbell flyes, crossover adductions, lying leg curls, there are no strict calculations. Here you need to focus on your own feelings, the desired load and the number of repetitions.
Feelings during training:
- At the end it should be really hard, but do not go to complete failure (heavy)
- It should not be easy, but not hard either. (medium)
- The exercise should be performed without excessive effort, observing the technique. (light)
Start with light weights and gradually increase the load, monitoring the technique. The main thing is not “the more, the better”, but “how to do it right”. Listen to your body: if you feel pain or discomfort, reduce the weight or take a break. Before each exercise, do warm-up sets with light weights. Beginners should consult a trainer to create a program and calculate the weight. Vary the loads and exercises so that the muscles do not get used to it and constantly grow. A balanced diet, enough sleep and recovery between workouts are the most important components of success!
Methods for calculating the working weight in an exercise
Method 1
Determining the maximum working weight is most important for compound exercises such as deadlifts, squats and bench presses. In isolation exercises, this is not so important, especially for beginners. One way to calculate is to perform 5 sets of 6 reps with a weight that causes muscle fatigue by the end of the set, so that you would not be able to perform a full sixth set.
Then, multiply this weight by 1.2 - the resulting value will be an approximate maximum. For example, if you did a deadlift 5x6 with 120 kg, then your maximum will be about 145 kg.
Method 2
Another way to determine your maximum weight is an experimental approach. After a thorough warm-up, gradually increase the weight on the barbell in 5-10 kg increments until you reach your maximum weight. For a warm-up, you can start with light weights, including an empty barbell, and gradually increase the load, doing fewer reps with each approach. For example, for squats, you can start with a barbell for 15 reps, then 40 kg for 12, 60 kg for 8, 80 kg for 4, 100 kg for 2, and then increase the weight until you reach your maximum weight for 1 rep.
The maximum weight is the one you can lift once without significantly deteriorating your technique. This method allows you to determine your exact maximum and use it for further training planning.
Method 3
There are also online calculators and apps that use different formulas, such as Brzycki, Apley, and others, to calculate your max weight, but their accuracy may not be perfect. The most reliable way to determine your max is still the hands-on method, based on how you actually feel when lifting weights (method №2).
Strength Training: How to Increase Weight Correctly
In strength training, especially for beginners, it is important to increase the load correctly. The growth potential of beginners is great, but do not rush. The main thing is to add weight consciously. When you easily cope with the current working weight, or when performing heavy approaches, you feel a reserve of strength, this is a signal for action.
Increase the weight gradually, usually by 2.5-5 kg. Haste in this matter is harmful, since a slow pace helps to avoid injuries and maintain the correct technique for performing exercises. Do not forget that increasing the weight should not be at the expense of technique.
A training diary will be your reliable assistant. Record the working weight, the number of approaches and repetitions, rest time and the feeling of fatigue after each approach. This will help you track progress, adjust working weights and generally optimize the load for muscle growth.
Knowing these principles, you will be able to approach training more consciously. Next, choose effective exercises that will help you achieve your goals.
Don’t forget about warming up before training, the importance of recovery after training and a balanced diet. Listen to your body, and don’t tolerate pain, listen to your feelings.
So, a gradual increase in weight while following all the rules is the key to your progress in strength training. This is the path to strength and muscle growth.
Choosing Exercises in the Gym: Efficiency First
To begin with, it is important to understand that there are two main types of exercises: isolated and basic (multi-joint). Beginner athletes should focus on basic exercises, as they are the most effective for muscle growth. Isolation exercises, of course, have their place, but for beginners they will be a waste of energy and strength, while basic exercises involve several muscle groups at once, which contributes to more pronounced growth.
In order not to suffer with the choice of exercises, the number of approaches and the order in which they are performed, we have prepared ready-made training programs that take into account the level of training. If you have no experience in training or this experience was a long time ago, then one program will suit you, and if you have already been training in the gym for 1-2 years, then there is a program for you. If you want to get an individual training program, you can contact us.
Particular attention should be paid to exercises that provide rough muscle mass. This is the deadlift, bench press and squats with a barbell. These three exercises are the basis of the training program for a beginner athlete. They should be performed regularly, of course, if there are no contraindications for health. Remember that for effective muscle growth, you need to work in the range of 6-12 repetitions.
Now, let’s talk about how to choose exercises, depending on your goal. If your goal is to lose weight, then you need to radically change your diet, and not just train. To burn fat, you need a calorie deficit, which is achieved by limiting carbohydrates. The gym fades into the background when losing weight, and this is what many fitness trainers do not understand, forcing their wards to squat, hoping to reduce the volume of the hips.
If your goal is to gain muscle mass, then strength training is a must, since it helps direct excess calories to muscle growth, not fat deposition. To gain muscle mass, you need a calorie surplus, and strength exercises will be your best assistant. Nutrition and training should work in synergy.
Read more about how to eat depending on your goal in our other articles.
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