CLINICAL KNOWLEDGE MAGAZINE
5 min read
How to Accurately Select the Appropriate Training Weight – Advice
David Janitzek
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Diets Premium Medical Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 5 min |
| Diets Premium Medical Expert David Janitzek | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
People who are just embarking on their journey with gym workouts and regular training often inquire about how to accurately select the appropriate training weight to achieve the best results. Here are a few methods and tips to assist in choosing the suitable weight.
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Why the right choice of load is crucial
The right choice of load is very important to optimize the effects of regular training activities. Too heavy a load can lead to injuries, overexertions of muscles and tendons, and technical errors. Conversely, too light a load used during training can prevent the achievement of intended effects or delay their onset. Properly chosen load also plays a crucial role in preventing overtraining.
Load or technique – what takes precedence in training
It is commonly understood that training load is a crucial aspect of proper figure development. However, for gym-goers (especially beginners), it should not take precedence. The technique of executed exercises is a much more significant training component. During the initial stage of regular training, the focus should primarily be on mastering the technique and correct movement patterns, in order to be able to add heavier weights later on. Correct technique in exercise execution can lead to improved coordination and a reduced risk of injuries.
How to select the correct training weight
At the outset of a training journey, it is essential to devise an appropriate training plan that includes guidelines for the number of sets and repetitions of a particular exercise, as well as the defined goal. Individuals who are just beginning training should start with a gentle load that allows them to perform the planned number of repetitions while maintaining the correct technique. If, after completing the series, an excess of energy is still felt, the load should be increased. In series with equal number of repetitions, e.g., 8/8/8/8, a constant load should be applied, e.g., 10 kg/10 kg/10 kg/10 kg. In series where the number of repetitions decreases, e.g., 8/8/6/6, the weight should be increased as the number of repetitions decreases. A suitable way to choose the load is also to test it before starting the main series to ensure that the weight is set correctly. It is important to remember that the load should be individually chosen for each exercise, especially in the case of exercises that engage large muscle groups.
Maximum weight and load selection
The maximum weight (1 RM - 1 rep max) is the greatest weight that we can lift when performing an exercise with the correct technique. It is often used to determine the training weight. Typically, the weight used in training is less than 1 RM, as the training program requires a larger number of repetitions and sets. 1 RM can be used as a reference point to determine the training weight. If a person prefers to perform exercises in the range of three to six repetitions, they can do so in the range of 70 to 85 percent of 1 RM. However, it is important to remember that 1 RM values are only a guideline for weight selection and should be tailored individually. Furthermore, 1 RM values may vary from day to day and be influenced by factors such as sleep, well-being, diet, and fatigue level. Therefore, 1 RM can be a good reference point, but the selection of weight should always be made with consideration of one's own well-being and the proper technique. It is also important to emphasize that the method of weight selection using 1 RM is only suitable for advanced trainees with a longer training history. Beginners without weightlifting experience may injure themselves when working with maximum weight.
Gradual load augmentation: A comprehensive exploration
Gradual load augmentation is a factor just as crucial as the selection of the initial load itself. Human organisms are characterized by a high capacity for adaptation, hence, to achieve the intended effect and develop the figure, one should aim to perform increasingly more exercises at each training session. The loads should be increased every week or every two weeks, depending on the possibilities. For multistage exercises such as squats or deadlifts, the load should be increased by 2-5 kg. For isolated exercises such as arm exercises, triceps or biceps, the weight should be increased by 0.5-2 kg. It is also extremely important to regularly monitor progress. It is worth considering keeping a training journal, which allows for the analysis of one's own results and the precise determination of the weight to work with on the next training.
Summary
Choosing the suitable weight is extremely important when working on strength and fitness development. Those who are just beginning their sports journey should spend more time on mastering the technique and choosing the appropriate weight. Over time and with skill development, weight selection should not be a difficult task. To achieve the best results, it is recommended to maintain a number of up to 12 repetitions and add extra weight every week or two. If you encounter difficulties in choosing the right weight, it is advisable to seek the help of a trainer who will assist in adjusting the weight to your training level and skills.
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David Janitzek
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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