I get this question a lot, “How much weight should I start out at for this exercise?” This is not a bad question. It is, in fact, a relatively good one. This shows you have the concern that if you do too much weight you could hurt yourself or if you lift too light you will just be lifting for the hell of it.
The thing is, I don’t have a mathematic equation that allows me to tell you an exact number. Such as: [(height + weight)/training age] x (male/female+ exercise) = suggested weight.
This would be nice, but I do not know of such an equation.
My usual suggestion is to go light and get the movement down and then go from there. This would be for a person that I have not been working with for long. For a client I have been working with, I can usually guess within 10 pounds of the right weight. So I do have some good weight guessing skills.
What I am getting at is, if an exercise is important to you and you want to know if you have increased your strength in that exercise, then you should keep track of it.
With your handy dandy notebook (damn you Blues Clues). A notebook is a great cheap way to keep track of all your lifting numbers. It also is a great place to write how you feel and your thoughts.
And, no I am not talking about you writing how the ocean waves lapping against your feet make you feel on a cool summer’s eve. (Unless you want to, and in that case it feels good)
How you feel as in, did you feel tired coming into the work out, how do you feel after the workout, what were some noticeable weaknesses? Also, were you having trouble finishing lifts or were you getting stuck at the bottom? Did you feel tight or notice a lack of mobility? These are the things you should be writing down. Along with this keep track of your numbers for the day.
I am a little weird in the sense that I keep record of every exercise I have done, and at what weight and reps I was able to lift it, in an excel spreadsheet. You don’t have to go that far, but you should keep track of the lifts that you care about improving on.
With a well kept notebook, you should have all the information you need. Such as: what weight you are lifting, areas you need to work on or weakness, and how you are feeling. This record will help you be able to make your next workout more tailored to your specific needs and weaknesses. It also serves as a good reference to look back on to see if you are actually seeing improvements.
The workout journal can be an important tool to helping you meet your goals. And if you want to, you can also doodle cool pictures of you slaying mythical creatures, just to make you look like more of a badass.