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Progressing lift weights in beginners program

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  • Progressing lift weights in beginners program

    I am going into my 3rd week in the Beginners Program. This is how I progressed the weight from week 1 to 2. Please let me know if this is correct.

    I plugged my weights that I lifted with an RPE of 8 from week 1 into the Estimated 1RM Calculator. I then added 5-10% to the weight from week 1 and used them for week 2.

    This all worked well except for the squat which I overestimated the weight and had to stop at the second set that was supposed to be an RPE 7 but felt like a 9. So I went on to the next exercise.

  • #2
    Take a look at this article and see if it helps:
    IG / YT


    • #3
      Thanks. I read the article again and I think I see now. I have been doing the percentage method for 20 years and there is a learning curve. So it is OK for me to estimate a progression in weight but I should see them as just a general suggestion for that day and not hard numbers to reach. I should work up through the warmup while sensing how the weight feels today and judge my RPE off that. Like in the examples A,B,and C near the end of the article.

      Does this sound more like it?


      • #4
        Yes, exactly!
        Barbell Medicine "With you from bench to bedside"
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