Blog by Melanie Lofgren

Let’s talk about your weight!

No, not that weight. The weight you are holding in your hands during your workout. How do you know if it’s appropriate?

Before we get into the nitty-gritty & nuance, generally the goal for our programs is to aim for completing 8- 12 reps per move, in the 40 second intervals we use for our strength circuits. That’s not a lot of reps, so clearly we want you to go a little slow. (That will help with form, too!)

But weights and reps are only part of the story. We’re mostly looking for the right level of challenge.

A good challenge means you’re working hard, but not overwhelmed or unable to continue. You might notice your breath getting heavier, your muscles burning a bit, your brain needing to focus more. You might even catch yourself making that "I’m working" face. But your form stays steady. You’re still in control.

What is most important is that your form doesn’t suffer. So, maybe by the last round of our circuit, you are only able to hit 8 reps instead of 10. That is perfectly okay, AND totally normal.

If we want to get more technical, we can measure our effort on a scale called Rate of Perceived Exertion or RPE. RPE is a scale from 1–10, where 1 feels like barely anything, and 10 feels like your absolute max.

1- 5 = Fairly easy, challenging, but doable.Everything feels great and controlled.
6 = More challenging, you’re starting to feel it more, but still very doable.
7 = Challenging, but you could squeeze out a few more solid reps
8 = Tough, and could squeeze out a good 1- 2 reps.
9 = Very hard, and maybe have 1 good rep left. This is sustainable for short bursts with long rest, but not ideal every set or day.
10 = This is your max effort, breathing hard, and cannot do anymore reps. If you tried to do another you would fail it, or have not so great form.

For most strength work, we want to land around a 7–8 on that RPE scale. If you're constantly at a 9 or 10 RPE, you’re likely overreaching, fatiguing your body without giving it space to grow. If you're always around a 5 or below, you might not be getting the full benefit of the movement.

Also, the right challenge isn’t just about numbers or effort. It’s also about how you feel afterward.

You should feel a little energized, not wiped out. Have a sense of accomplishment, not defeat. Feel more in tune with your body, not disconnected from it. And not just immediately after, but the days following as well. If getting up from a chair is challenging, then we need to ease up a bit.

Remember, being sore is not something you always want to aim for, nor is sweating. Sometimes it’s great (and feels good) to sweat really hard or be sore the next day, but again if you are always sore or sweating hard, you are probably pushing too hard.

So next time you train, ask yourself:

“Did I feel strong?”
“Did I stay focused and in control?”
“Was I able to complete 8- 12 good reps and still able to get a couple more reps in?”

If yes, you’re right on track.
That’s a good challenge. And that’s where strength lives.

Lastly, as always, when in doubt, ask your trainer! Let them know how many more reps you could’ve done in each set, were you gassed or barely feeling it? This is what we want to hear when we ask, “how was your weight?”

Challenged, Not Crushed: Listening to Your Body in Strength Training

Melanie

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