Me getting coached on the deadlift a couple years ago

Surprisingly, when it comes to strength training, determining the starting weight for our lifts is a somewhat complicated issue for many trainees.

I would venture to guess that virtually every new trainee who has started out without coaching has messed this up.

The reason why we want to get this right is that we want to take full advantage of the novice linear progression (NLP) to get as strong as possible in the shortest amount of time possible.

If we start to heavy, our progress will stall too quickly.

If we start too light, we want see actual strength progress for weeks, and we may give up on the program.

How to determine the starting weights for your lifts

If you were to go to a strength coach to get training on the four main lifts typically included in a strength focused training program (squat, deadlift, bench press, overhead press), you will go through a process like this…

  • Learn the movement pattern with no weight at all (usually done for the squat) or with zero to very light weight on the bar.
  • With a focus on form, gradually add weight while performing sets of five
  • Once you reach a weight where the set of five actually requires some effort to complete, you have reached your starting weight for the next workout.

If you have a coach with you, they will keep you focused on your form, and recognize when the form is starting to break down due to a weight increase.

The primary indication is that the movement of the bar slows down for the last rep or two.

For example, if you are working on the squat, you should start out by learning how to get in the proper position at the bottom of the squat.

This is done without the bar.

Once you learn that position, you learn how to get under the bar, and you start with no weight on the bar.

If you are able to perform the movement well, you begin to add weight.

An average male trainee around 50 years old can likely start out by adding a 25 pounds on each side of the bar to bring the weight up to 95 pounds for a set of five reps.

If that was easy enough, add a ten pound plate on each side, and continue to add weight in 20 pound increments until the bar slows down a bit for the last rep in a set of five.

Let’s say that weight is about 155 pounds.

For your first actual workout, where you will perform three sets of five reps, I would suggest a starting weight of 145 pounds.

The weight will be light enough for you to continue to focus on form for all three sets.  Then, you can add five pounds for the ensuing workouts.

You will then continue that process for as long as possible.

If you have trained before, this starting process will likely not be difficult.

However, if this is all new to you, consider my online coaching option.

Now, get to work!