How to Choose the Right Weight for Your Workout

16 June 2025
Training
How to Choose the Right Weight for Your Workout - photo 1.1

Picking the right weight to lift can feel tricky, especially if you're a beginner. Go too light, and your muscles won’t get much out of it. Go too heavy, and your form might suffer. You want something in between, a weight that makes you work, but still lets you move well.

Whether you’re training in a Basic-Fit club or doing a session at home, lifting the right weight helps you train smarter, stay safe, and feel the results.

Let’s figure it out together.

Woman in workout gear sitting on outdoor concrete steps with a notebook on her lap, ready to set her workout goals. Next to her: a towel, dumbbells and a water bottle — ready to go.

Start with your goal

Before grabbing any weight, think about what you want from your workout. Strength, endurance, muscle definition; each goal asks something different from your body, and your weight should match that.

Here’s a simple breakdown:

  • Want to get stronger? Choose heavier weights and stick to 4 to 6 reps
  • Going for more definition? Go for medium weights and aim for 8 to 12 reps
  • Training for stamina? Pick lighter weights with more reps: 15 to 20.

This gives you a starting point. The next step is checking how it feels.

Two women lifting dumbbells in front of a mirror, focused and confident during their strength workout. They're dressed in colorful activewear, training side by side in a Basic-Fit gym.

Use the “last two reps” rule

The weight you choose should make your final reps feel challenging, but not like a fight. If you breeze through every rep, it’s too light. If your form falls apart at the end, it’s too heavy.

A good rule of thumb: you should be able to push 1 or 2 more reps at the end of your set — but no more.

You want to look for that middle ground: working hard, but staying in control.

Woman performing a deadlift with blue weight plates in a gym. She’s focused and powering through her lift in the free weight zone, surrounded by strength equipment and mirrors.

Know the difference between effort and pain

Effort is good. Effort means your body is getting stronger. But if you experience sharp pain during your workout, that means something’s off.
Check in with yourself:

  • Feeling strong but pushed? Perfect.
  • Feeling sharp pain or weird strain? That’s your cue to stop and drop the weight.

Woman lifting dumbbells overhead in a Basic-Fit gym, wearing a turquoise workout top. She is smiling and focused, with gym equipment and natural light visible in the background.

Use different weights for different moves

Your body is built with different strengths. That means you’ll need different weights for different exercises.

  • Legs are home to your biggest muscles, so they can usually handle more weight — especially during moves like squats or lunges.
  • Arms and shoulders are smaller muscle groups and tend to fatigue faster, so lighter weights work best here.
  • Core training usually starts with bodyweight, but you can add weight once you build control.

Man exercising at home with an orange fitness tube, standing in a squat position. A tablet, water bottle, and indoor plants are visible in a bright living room with wooden furniture and light curtains.

Training at home?

No dumbbells? No problem.

There are lots of ways to stay active at home. Fill a backpack with books or water bottles for strength work. Use resistance bands or even a sturdy chair for bodyweight moves. Do you have stairs? Use them for a quick cardio blast.

And don’t forget your digital tools. The Basic-Fit app is full of at-home workout ideas, videos, and programs. Whether you want a full session or a quick 10-minute burner, we've got hundreds of options that fit your mood. 

You don’t need a full gym to keep moving. Just a bit of space and motivation.

Woman smiling and pausing between deadlift reps in a Basic-Fit gym. She is wearing a light blue top and purple leggings, surrounded by strength training equipment and squat racks.

When to level up

At some point, the weights that used to challenge you will start feeling a bit too easy. That’s a good sign, it means you’re getting stronger.

You might notice:

  • You finish every rep without much effort.
  • You don’t feel the same challenge anymore.
  • You’re ready to push a bit more.

If that’s you, try adding a little more weight. No need to double it, start with a 5% or 10% increase. 

Keep your form tight

The right weight is one that lets you move well, from start to finish.

Keep your back straight. Core switched on. Knees in line. If something feels off, pause. Drop the weight. Reset. That’s progress too.

Woman holding a barbell in front rack position at a Basic-Fit gym. She is wearing a black long-sleeve top and focused on her lift, with strength equipment and soft lighting in the background.

Quick tips for your next session

Before your next session, try this: 

  • Test your weight before the first set.
  • Start light if you're not sure, and build up.
  • Track how many reps you do and how it felt.
  • Use a mirror, ask a Basic-Fit coach to check your form, or record yourself. 

And remember: form and technique are always more important than how heavy you lift. Lift what lets you move well and stay in control.

You’re doing great

Picking the right weight doesn’t have to be complicated. You're already doing the hard part, which is showing up. 

Listen to your body, always start with small changes, and keep going. That’s how training becomes a habit you actually enjoy.

We’re here for you.

Go For It!