That’s a great question! We get that question a lot because, unlike other workout programs, we don’t list the amount of weight you should use for each exercise. We do that on purpose and we’ll explain why.

We don’t list the amount of weight you should use because each person is different. And each person feels differently on any given day. Ideally, you should work out the same time every day and work out the same days each week. But, for most people, that’s not possible. Life tends to get in the way. You may need to skip a day in between workouts, have more back to back days or work out either earlier or later in the day. Whatever the case, you may not feel your best when you work out. But, you know it’s still important to exercise.

So, what should you do? Go to the gym when you can and start with light weight! We always recommend starting with light weight. If you are just starting to work out with weights, start very light. For dumbbells, you may want to start with the lightest dumbbell in your gym, typically 5 lbs. (sometimes, gyms will have dumbbells as light as 1 lb.). For barbells, you may want to start with just the bar itself. After a while, you will have a good idea of the range of weight that is comfortable for you. The goal each time you work out is to do the listed number of Sets and Reps for each exercise. If you can do a Set easily, you want to increase the weight on the next Set. If you can do a Set with effort, keep the weight the same. If you can’t complete the number of Reps in a Set, decrease the weight on the next Set. You want to work your muscles, while not making it too hard or easy.

For some exercises, it’s more important to get a good “spot” from your workout partner, especially if you are unsure of the weight to use with your first Set of the day for an exercise. (Remember, if in doubt, go light). The Bench Press is a good example of this. If you normally start your chest workout with the Bench Press and you use one plate (usually 45 lbs.) on each side, you will not be able to lift that much if the Bench Press comes up as the last exercise in the second exercise group that day. You may have to use 35 lbs., 25 lbs. or something lighter. And that's OK! You want to use weight where you can do the listed Sets and Reps with proper form, while still working your muscles. For other exercises, like DB Curls, you could simply pick up the dumbbells and get a good idea if that is a good starting point that day. You will start getting a feel for what weight you should use to work out with.

The longer you use PFT21, the better you will get at judging the initial weight you should use for the first Set of an exercise each day. Then, you adjust based on whether you were able to complete all the Reps in the Set and, if so, how you felt. Remember, the goal is to complete the listed Sets and Reps where you are working your muscles, not to just the lift the most weight.

Too often, people who try using other workout programs that list a specific weight to use, end up getting discouraged when they are not able to lift that weight for the stated number of Sets and Reps. Often, the weight is determined by a percentage of the max you lifted for that exercise or an exercise for that body part. Under ideal conditions, where you have plenty of time to work out, work out the same time every day and get plenty of rest and proper nutrition, that may work for some people. But, as we stated above, life tends to get in the way. We don’t want you to get discouraged if you can’t do the listed weight. We want you to feel good about working out. Just adjust the weight down to do the listed Sets and Reps.

We’ve found that exercising this way helps you keep you motivated. When you complete the listed Sets and Reps you’ll feel good yourself. You really will! You are then motivated to come back to the gym and workout next time. And, getting to the gym is half the battle. It works for us and it’ll work for you!