How Do I Know What Weight to Use?

One of the most common questions I have been asked in in Movement Foundations is:

“How do I know what weight I should be lifting?”

And honestly? It’s a really good question.

Check out the pain cave face!

Most people assume everyone else in the gym somehow magically knows exactly what dumbbell to pick up, but the truth is, learning how to judge the right weight is part of the process.

The goal isn’t to lift the heaviest weight possible.

The goal is to choose a weight that:

• challenges you

• allows good movement quality

• helps you build strength safely

• leaves you feeling successful rather than defeated

A Good Weight Should Feel…

✅ Challenging — but controllable

You should feel like the exercise is working.

The last few reps might feel harder, slower, or require more concentration… but you should still feel in control of the movement.

✅ Like you could maybe do 2–3 more reps

A good rule of thumb:

If you finish your set and feel like:

• “I definitely had a few left in me” → probably about right

• “I could have done 15 more” → probably too light

• “I nearly died and my form disappeared” → probably too heavy 😅

We’re usually aiming for that middle ground.

Signs the Weight May Be Too Light

You’re chatting easily throughout the whole set.

You feel no muscular effort at all.

You finish and feel like you barely worked.

Your movement becomes rushed because it feels easy.

Signs the Weight May Be Too Heavy

Your technique changes significantly.

You start holding your breath excessively.

You feel pain (different from normal muscle effort).

You lose balance or control.

You can’t complete the reps with good movement.

Remember: Different Exercises = Different Weights

You won’t use the same weight for everything.

For example:

• You may squat with 10kg

• Row with 8kg

• Press with 4kg

• Carry 12kg

That’s completely normal.

Different muscles have different strength levels and different jobs.

Progress Isn’t Just About Going Heavier

This is important.

Progress can also look like:

• moving better

• feeling more stable

• having more confidence

• slowing the movement down with control

• improving balance

• recovering better afterwards

Sometimes the biggest win is doing the same weight with better quality.

The “Confidence Rule”

If you’re unsure:

• Start lighter.

• Learn the movement.

• Build confidence.

• Then gradually increase.

There is absolutely no prize for choosing the heaviest dumbbell in the room.

The people who make the best long-term progress are usually the people who train consistently and move well, not the people who rush.

A Simple Traffic Light System 🚦

🟢 Green Light = Good Weight

• Challenging

• Controlled

• Last reps feel hard but doable

• Good movement quality

🟠 Orange Light = Maybe Too Heavy

• Form starts wobbling

• Breath holding

• Losing control slightly

🔴 Red Light = Too Heavy

• Pain

• Technique breaks down

• Can’t complete reps safely

• Feel intimidated by the load

Final Thoughts

Strength training isn’t about proving anything.

It’s about gradually teaching your body to tolerate more over time.

And one of the biggest skills you’ll build is learning to trust yourself enough to know:

“This feels challenging… but manageable.”

That’s usually where the magic happens.

Squatting with dumbbells