How to Select the Right Weight for Strength Training—Avoiding Loads That Are Too Heavy or Too Light?

How does one select the appropriate weight for strength training to avoid using loads that are either too heavy or too light? First, we must introduce a fundamental concept: the "Max RM."

The term "RM" is typically preceded by a number; this number indicates the maximum weight you can lift while strictly maintaining proper form for that specific number of repetitions. The unit for RM is kilograms (kg); generally speaking, the lower the number preceding the RM, the heavier the corresponding weight in kilograms.

Beginners typically do not need to engage in 1RM training; however, understanding your own 1RM level remains highly beneficial for structuring your training program.

During actual training sessions, you can adjust your target RM range—for instance, aiming for a 5RM (the maximum weight you can lift for 5 repetitions) or a 10RM (the maximum weight for 10 repetitions)—to select the appropriate training weight. But how exactly should you determine the right RM value?

If your primary goal is to increase strength, you should typically opt for heavier weights with fewer repetitions per set (e.g., 3–6 reps).

If your goal is to build muscle endurance or increase muscle mass (hypertrophy), you can choose lighter weights with a higher number of repetitions per set (e.g., 8–12 reps).

If you are a beginner, it is recommended that you start with relatively light weights and gradually increase the load until you find a weight that feels appropriate. Generally speaking, an RM range of 8–12 is considered suitable for beginners.