In this post we discuss how to choose the right weight, whether you’re training to recover from pain and injury, or simply to get stronger.
This question often comes up in conversation with clients and it’s easy to see why — there’s so much confusing information about it.
Let’s dig in.
The first and probably the most important thing to ask is: who’s this advice for?
I look after everyone from grandmothers looking to avoid joint replacements, to amateur athletes trying to improve their performance.
That range matters — because the same weight can be exactly right for one person and harmful for another. The decision is never just about numbers on a stack either.
Here are some things to consider:
Current status
Did you sleep poorly or are you currently experiencing high stress levels? If you’re an athlete, were you competing yesterday or the day before?
Previous injury
What joints are involved and is there any history of injury or sensitivity in the area?
Training history
Have you trained this area recently? What was the effect?
What’s your goal?
What are we moving towards and what’s your schedule like for the coming two days? If you’re starting to ramp up your activities outside the gym, that might influence my decision making.
With all of that in mind, here’s how I usually structure a session.
Control is paramount
Before anything else, it’s worth naming the principle that governs every decision: control. The moment I see someone losing control — of the weight itself, or of their joints — the set is over.
If I was wrong, we can always start again. If I was right and I let them proceed, there will be more work to do. When in doubt, we stop.
Start light
Always start light. This not only screens out any potential issues such as sore joints or muscle tightness, it also primes the nervous system for the task at hand.
Once a light set is completed, we move on to a slightly heavier set to assess what weight we might need to get you close to the point of fatigue.
I will already have this information for regular clients, but for newer clients — or individuals dealing with situations like pain or high-volume exercise weeks — this is a useful indicator of where the working set should land.
After a rest of 2–3 minutes, during which time we might begin this process with an unrelated exercise, we move to the final set.
Aim for fatigue or as close as you can get
Most of the research shows that a set performed close to that point of fatigue will provide the vast majority of strength gains. Further sets may add more, but not that much more, unless building muscle size is your primary goal.
A weight that brings about fatigue somewhere between 6 and 15 repetitions will work perfectly well. You may get slightly more strength gains fatiguing at lower repetitions, but that must be balanced against the increased injury risk that comes with heavier loads.
Fatigue might even be something you have to progress to. For some, it’s an unpleasant and novel sensation. For others, it might be confused with sensations that are related to previous injuries like nerve or tendon pain.
It’s important to understand exactly what you’re aiming for and where these sensations should be occurring.
Here are some additional factors to consider.
How fast you move the weight
A set that involves a 5-second lifting phase and a 5-second lowering phase is not the same as one that requires 2 seconds up and 2 seconds down.
My bias is to use slower repetition speeds for greater control and easier monitoring. Naturally this leads to comparatively lighter weights being used. I recommend you do the same, especially if you’re just starting out.
The resistance profile matters
If you’re using resistance training machines it’s important to recognise that they’re not all the same. The number on the weight stack may not be completely indicative of the weight you’re actually working with.
Manufacturers use cams and pulleys to manipulate the resistance — not always to your benefit. A machine set to 50kg might actually provide you with 30kg at the start of the movement and 70kg at the end.
This is extremely important to understand, especially if you travel and use different gyms.
Use sensation as a guide rather than the numbers on the stack.
Training on your own
Much of what’s described above assumes you have someone watching. If you’re training alone, the same principles apply — but you’ll need to monitor yourself.
A useful strategy is Repetitions in Reserve (RIR). Ask yourself, “could I do 2 more clean reps?” If the answer is yes, the weight is probably a little light. If you’re not sure, you’re likely in the right zone. When in doubt, err on the lighter side and prioritise control over load.
Summary
Choosing the right weight matters. Especially if you’re recovering from pain and injury.
It’s a much more nuanced decision than you might’ve been led to believe however.
If you start light, prioritise control, and listen to what your body is telling you, you won’t go too far wrong.