Strength Training Support
First, let’s make this simple: you don’t need to lift the heaviest weight in the gym to get stronger. You just need the right weight for you—and that comes down to intensity.
In your workouts, you’ll see intensity described as RPE or RIR. Here's what that means and how it helps you pick the right weight:
RPE = Rate of Perceived Exertion
This is a 1 to 10 scale that tells you how hard something feels.
RPE 5–6/10: Used in warm-ups or lighter sets. You’ve got 2–3 clean reps left in the tank.
RPE 9–10/10: Maximum effort. That last rep should be tough but solid—form stays sharp.
RIR = Reps in Reserve
This one asks: How many more reps could you do before breaking down?
RIR 2 = You could do two more reps if you had to.
RIR 0 = You’re tapped out. That’s your max.
So what weight should you use?
Use this guide as a starting point and adjust based on how it feels:
Light Weights (5–10 lbs): Best for warm-ups and accessory work like lateral raises or core moves. You should feel stable and in control for 6–8 reps.
Medium Weights (10–30 lbs): Solid for most strength work. You should hit fatigue around 12–15 reps.
Heavy Weights (20–60+ lbs): Used for compound lifts like squats, deadlifts, or presses. You want to feel challenged within 8–12 reps.
The goal isn’t just to lift heavier—it’s to lift better.
Form comes first. Progress happens through consistency and smart effort, not ego lifts. Choose a weight that makes you work, keeps your form tight, and lets you finish strong.
Strong looks different on everyone. Learn to read your effort and trust your body. That’s how we build real strength.