Start too light on purpose
New movements need a learning set before you load them. Begin lighter than you expect so you can groove the form without grinding, then build up over a couple of sets.
How do I choose a weight for a new exercise?
Guess light, do a feeler set, and adjust so your target rep range ends within a couple reps of failure.
The quick answer
Start conservative on anything new. Pick a weight you think you could do for about 15 reps, do a light feeler set of 5 to 8 to learn the movement, then adjust. Your working weight is right when you hit your target reps, say 8 to 12, and finish with 1 to 3 reps left in the tank. If the last rep is easy, add weight next set, if you fall short of the range, drop it.
How to think about it
Dial in with a feeler
Do a set of 5 to 8 easy reps to feel the resistance, then jump to a weight that should land in your target range. It is normal to spend the first session or two calibrating.
Judge by reps in reserve
The correct working weight lets you hit your rep target with roughly 1 to 3 reps left. Too easy, add 2.5 to 5kg, too hard and form breaks, take weight off. Log it so next time you start right.
Do this
- Estimate a 15 rep weightStart there, lighter than your working target, to learn the move.
- Do a feeler set5 to 8 easy reps tells you how the load feels.
- Check reps in reserveAim to finish your target range with 1 to 3 reps left.
- Log the resultRecord the weight so your next session starts dialled in.
Keep going
How SUUPR helps
Guess light, do a feeler set, and adjust so your target rep range ends within a couple reps of failure.