Training
6 min read
How to pick a starting weight you can progress from
Most people start too heavy, stall by week three and quit by week six. Here is how we set week one weights instead.
Maya Ruiz
The most common mistake we see in a new member's first log is ambition. They pick the heaviest weight they can lift for five reps and call it week one. By week three there is nowhere to go.
Start where five reps feel like seven
We ask for a weight you could lift two more times than the plan asks for. On a set of five, that means a weight you could do seven times with clean reps. It feels too easy. That is the point.
Add a little, every week
From there we add five pounds to lower body lifts and two and a half to upper body lifts each week, as long as your videos look the same. Twelve weeks of small jumps beats three weeks of big ones.
When to hold
If your last rep slows down a lot, or your form on the video changes, we hold the weight for a week. Holding is not failing. It is how the next jump sticks.
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