“How much weight should I lift?” is the question every beginner asks. And the annoying answer is: it depends.

But it depends in ways I can actually explain. I spent my first few months in the gym picking weights that felt right, getting zero useful feedback from the feeling alone, and making basically no progress as a result. The weight wasn’t the problem — it was that I had no system. I was just picking things up, putting them down, and hoping.

Progressive overload is the system. It’s the single most important concept in strength training, and once you understand it you can apply it to every exercise, every session, forever. Here’s how it works and how to actually do it.

Updated May 2026

The Basic Principle

You should lift enough weight that:

• The last 2-3 reps feel challenging
• You maintain perfect form throughout
• You could maybe do 1-2 more reps (but not 10 more)
• You feel you’ve worked the muscle

Too light: Could do 20+ reps easily, barely feels challenging

Too heavy: Can’t complete prescribed reps, form breaks down, risk injury

Just right: Challenging but doable, last reps difficult, form stays good

For Complete Beginners (Week 1-2)

Start lighter than you think. The first two weeks are about learning movement, not lifting heavy. Everything starts lighter than you think you should go, and your ego will fight you on this. Ignore it.

Women typically start with:

• Bodyweight squats (no weight)
• 2-3kg dumbbells for upper body
• 3-5kg for goblet squats
• Just the bar (20kg) for barbell work (if confident)

Why so light?

• Learning movement patterns
• Building neural connections
• Avoiding injury
• Building confidence

Your ego will say “this is too easy.” Ignore your ego. Week 1 should feel manageable.

The RPE Scale

RPE = Rate of Perceived Exertion (scale of 1-10)

1-3: Very easy, warming up 4-5: Moderate effort, could do many more reps 6-7: Challenging, could do 3-4 more reps 8: Hard, could do 1-2 more reps 9: Very hard, maybe 1 more rep 10: Maximum effort, couldn’t do another rep

For beginners, aim for RPE 6-7:

• Challenging enough to make progress
• Not so hard you risk injury
• Leaves room for learning

As you progress to RPE 8-9:

• Once confident with movements
• After 8-12 weeks of training
• When form is consistently good

The RIR Method

RIR = Reps in Reserve

Similar to RPE but more specific:

• RIR 3 = could do 3 more reps
• RIR 2 = could do 2 more reps
• RIR 1 = could do 1 more rep
• RIR 0 = couldn’t do another rep

For beginners: RIR 2-3

• 2-3 reps left in tank
• Room for error
• Safe progression

Progressive Overload: The KEY to Getting Stronger

This is THE most important concept in strength training.

Progressive overload = gradually increasing demands on your muscles over time

Without it: No progress, you stay at same strength forever

With it: Continuous improvement and strength gains

How to Progress

Method 1: Add Weight (Most Common)

• Keep same reps and sets
• Increase weight by smallest increment possible
• Example: Week 1: 5kg, Week 2: 6kg, Week 3: 7kg

Method 2: Add Reps

• Keep same weight
• Do more reps per set
• Example: Week 1: 3×10, Week 2: 3×11, Week 3: 3×12

Method 3: Add Sets

• Keep same weight and reps
• Do more sets
• Example: Week 1: 3×10, Week 2: 4×10

Method 4: Reduce Rest

• Keep everything same
• Rest less between sets
• Example: Week 1: 90s rest, Week 2: 75s rest, Week 3: 60s rest

Method 5: Improve Form

• Same weight and reps
• Better range of motion
• Slower, more controlled
• This counts as progression!

The Double Progression Method

This is the method I’d recommend to anyone starting out. It gives you a clear path forward without having to guess whether to add weight or reps — the rep range tells you.

Best for beginners:

Set a rep range (e.g., 8-12 reps)

Week 1: 10kg x 8 reps Week 2: 10kg x 10 reps (added reps) Week 3: 10kg x 12 reps (top of range) Week 4: 12kg x 8 reps (increase weight, back to bottom of range) Week 5: 12kg x 10 reps …and so on

This is brilliant because:

• Clear progression path
• Built-in progression and deload
• Easy to track
• Consistent progress

Sample Progression Timeline

Weeks 1-2: Establishing Baseline

• Learning movements
• Very light weights
• Focus: Perfect form

Weeks 3-4: First Increases

• Add small amounts of weight
• Or add 1-2 reps per set
• Should feel slightly more challenging

Weeks 5-8: Steady Progress

• Regular small increases
• Weight going up every 1-2 weeks
• Noticeably stronger

Weeks 9-12: Solid Gains

• Lifting significantly more than week 1
• Confident with movements
• Clear progress visible

After 12 Weeks

• Might need to slow progression
• Gains continue but smaller increments
• This is normal!

Weight Jumps: How Much to Increase

Dumbbells:

• Smallest jump possible (usually 1-2kg per hand)
• Don’t jump from 5kg to 10kg (too much)
• 5kg → 6kg → 7kg → 8kg → 10kg

Barbells:

• Add 2.5kg total (1.25kg each side)
• For upper body: might progress slower
• For lower body: can progress slightly faster
• Microplates (0.5kg, 1kg) useful for small jumps

Machines:

• Usually one plate/pin at a time
• Machine dependent

If a jump feels too big:

• Add reps at current weight first
• Then try new weight
• Or use smaller weight jumps (microplates)

When You Can’t Progress

Progress stalls. It will happen to you, probably around week 6-8, sometimes sooner. I hit a wall with my goblet squats for about three weeks once and was genuinely confused about why I couldn’t push past a certain weight. Turned out I wasn’t eating enough protein and was sleeping badly — nothing to do with the training itself. The basics always come first.

When progression stalls, run through this checklist before assuming anything is wrong with your programme:

Why progression stalls:

• Not eating enough
• Not sleeping enough
• Too much stress
• Not resting enough
• Poor form
• Reached temporary plateau

What to do:

1. Check the basics:

• Eating 80-120g protein daily?
• Getting 7-9 hours sleep?
• Resting 1-2 days between sessions?
• Hydrated?

2. Deload week:

• Reduce weight by 30%
• Keep reps/sets same
• Recover and rebuild

3. Try different progression:

• Been adding weight? Try adding reps instead
• Been doing 3 sets? Try 4 sets
• Mix it up

4. Check your form:

• Film yourself
• Might be cheating reps
• Clean up form, then progress

5. Be patient:

• Sometimes you just need more time
• Progress isn’t linear
• Stick with it

Different Exercises Need Different Weights

You won’t lift the same weight for everything.

Typically (rough guide for beginners):

Lower body (bigger muscles, lift more):

• Squats: 20-40kg
• Deadlifts: 30-50kg
• Lunges: 5-10kg each hand

Upper body pushing:

• Bench press: 15-30kg
• Overhead press: 10-20kg
• Tricep work: 3-8kg

Upper body pulling:

• Rows: 5-10kg each hand
• Lat pulldown: 15-30kg
• Bicep curls: 3-6kg

Core:

• Planks: bodyweight
• Weighted carries: 5-10kg each hand

These are starting points only. Everyone’s different.

Tracking Your Progress

Write everything down. I know it sounds tedious but it’s the difference between actually progressing and just repeatedly lifting whatever felt okay last time.

Write down:

• Date
• Exercise name
• Weight used
• Reps completed
• Sets done
• How it felt (RPE or RIR)

Use:

• Notebook
• Phone notes
• Apps (Strong, Fitbod, JEFIT)
• Spreadsheet

Why it matters:

• Know exactly what to beat next time
• See your progress over weeks/months
• Motivation when you see improvements
• Adjust programme based on data

Example log entry:

12 Jan: Goblet Squat - 8kg x 12, 12, 11 reps (RPE 7)
15 Jan: Goblet Squat - 8kg x 12, 12, 12 reps (RPE 7)
19 Jan: Goblet Squat - 10kg x 10, 10, 9 reps (RPE 7)

Common Mistakes

Mistake 1: Starting Too Heavy

• Ego lifting
• Form breaks down
• Risk injury
• Solution: Start lighter, build up

Mistake 2: Progressing Too Fast

• Adding too much weight too soon
• Can’t maintain progress
• Burnout risk
• Solution: Small, consistent increases

Mistake 3: Not Progressing At All

• Using same weights for months
• Body adapts, no reason to change
• No progress made
• Solution: Implement progressive overload

Mistake 4: Inconsistent Tracking

• Don’t remember what you lifted last time
• Can’t beat it if you don’t know it
• Solution: Write everything down

Mistake 5: Ignoring Form for Weight

• Adding weight despite form breaking down
• Recipe for injury
• Solution: Form first, always

Signs You’ve Chosen the Right Weight

During the set:

• First 5-6 reps feel manageable
• Last 2-3 reps feel challenging
• Form stays good throughout
• Breathing harder but controlled
• Muscles working (the “burn”)

After the set:

• Feel you’ve worked the muscle
• Could maybe do 1-2 more reps
• Not completely exhausted
• Not so easy you’re wondering if it counts

Next day:

• Slight soreness (especially as beginner)
• Not so sore you can’t move
• Not pain, just worked muscles
• Can train again in 1-2 days

The Long Game

Strength building is a marathon, not a sprint.

First month:

• Big jumps possible
• Neural adaptations
• Learning movements
• Exciting progress

Months 2-6:

• Steady progress
• Regular small increases
• Building solid foundation

Months 6-12:

• Progress slows slightly
• Still getting stronger
• More gradual increases
• This is normal!

Year 2+:

• Even slower progress
• Small gains over time
• This is where consistency matters
• Elite lifters add 2.5kg per year!

The key: Show up consistently, progress gradually, trust the process.

Your Questions Answered

“Should I always lift to failure?” No! Especially as a beginner. Leave 1-2 reps in reserve. Failure training has its place but not for beginners.

“Can I progress every single week?” Initially, yes. Eventually, no. Progress will slow. That’s normal and healthy.

“What if the next weight up feels too heavy?” Add more reps at current weight first. Or use microplates (smaller jumps).

“Should I use the same weight for all sets?” Yes, typically. Unless doing a pyramid or specific programme.

“What if I can’t complete all reps?” That’s fine occasionally. But if it happens regularly, the weight is too heavy. Reduce slightly.

The Bottom Line

How much weight should you lift?

• Start lighter than ego wants
• Last 2-3 reps should be challenging
• Maintain perfect form
• Progress gradually (progressive overload)
• Track everything
• Be consistent
• Be patient

Progressive overload is the key:

• Add weight when possible
• Or add reps
• Or add sets
• Or improve form
• Small, consistent progress beats big, inconsistent jumps

Remember:

• Your starting weight doesn’t matter
• Where you end up matters
• Form before weight, always
• Progress takes months, not weeks
• Consistency is everything

Progressive overload sounds complicated but in practice it’s just: write down what you did, then try to do slightly more next time. That’s genuinely it. Weights go up, reps go up, form gets better. Slowly, and then noticeably.

Give it twelve weeks of tracking before you decide it’s not working. Most people quit before the compound interest starts to show.

How do you track your lifts? I’m a pen-and-notebook person myself — I know apps are more practical but there’s something about actually writing it down. Let me know in the comments. x