As a gym owner and coach, one of the most common questions I hear is: “How do I choose the right fitness program and weights?”

Whether you’re just starting your fitness journey or looking to improve your current routine, these tips will guide you to make informed decisions about your workouts.

Step 1: Determine Your Commitment Level

The first step is to ask yourself, “How many days a week can I realistically commit to working out?” It’s essential to set a goal that aligns with your lifestyle. Remember, the all-or-nothing mentality often leads to burnout. Instead, aim for consistency. For most people, three to four workouts per week are achievable and effective.

Step 2: Identify Your Fitness Goals

Why are you working out? Your answer will guide your program selection. Here are some common goals:

• Weight loss
• Building muscle
• Increasing strength
• Enhancing endurance
• Improving core stability or balance
• Becoming more functional in everyday activities, like playing with your kids or getting off the floor easily

Once you know your goal, you can tailor your fitness plan to match.

Step 3: Choose a Program (Not Just Random Workouts)

Avoid piecing together random Instagram workouts. Instead, look for a structured program. A good program incorporates progressive overload to ensure steady improvement over time. Most programs run for 4-16 weeks. If you choose a shorter program, repeat it for a few months to see results.

You can find free programs online by searching for phrases like:

• “Weight loss program 3 times a week PDF”
• “Strength program for beginners”

Alternatively, fitness apps like Playbook can offer structured plans tailored to your needs.

Step 4: Understand Weight Selection

Using the right weights is crucial for progress and safety. Programs typically use one of three methods to gauge intensity:

1. Percentage-Based Weights
   • This method uses a percentage of your one-rep max (1RM). For example, if your program calls for 65% of your 1RM and your squat max is 150 lbs, you’d lift around 98 lbs for that exercise.
   • If you don’t know your 1RM, focus on choosing a weight that challenges you without sacrificing form.
2. Rate of Perceived Exertion (RPE)
   • RPE is a scale from 1 to 10 that measures effort:
     • 1-5: Light effort, easy to hold a conversation
     • 6-8: Moderate to hard effort, heavier breathing, limited talking
     • 9-10: Maximum effort, no additional reps possible
   • Most working sets fall within the 7-8 range.
3. Reps in Reserve (RIR)
   • RIR measures how many reps you could perform beyond your set:
     • 5+: Too light; increase weight
     • 2-4: Ideal for working sets
     • 0-1: Maximum effort; use sparingly

If your program doesn’t specify intensity, a simple rule of thumb is to finish your set feeling like you could have done 1-2 more reps with good form.

Step 5: Adjust As You Progress

As you grow stronger, increase your weights gradually. Your goal is to challenge your muscles without risking injury. If you’re unsure, consult a coach or trainer for guidance.

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If you want to learn more about what program to choose - chime into our weekly podcast and listen in as Theresa explains how to start seeing results when following the correct program! 

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