How to Choose Workout Weights:
Ever wonder how we figure out how much weight you should be lifting in your workouts? It’s not random, and it’s not a game of “Let’s see what happens.”
At Pratt Personal Training, we’ve refined our approach so you make smart, steady progress — no wild swings, no stagnant sessions.
Why the old way had limits:
Until recently, our programmers would start you with a moderately challenging weight for Week 1. From there, your trainers would adjust the weight each session based on performance, making small notes like “go up 5 lbs” or “definitely had more in the tank.”
✅ That worked — but it left two problems:
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You sometimes showed up for a session and thought, “This is way too light.”
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Or you faced a weight that felt like “who gave me this?!?” and you weren’t ready.
We wanted something more reliable. Something that builds you steadily to a meaningful endpoint.
Our new method: Start with the end in mind
Now, instead of starting with the beginning in mind, we’re starting with the end.
Our programming team (imagine them in lab coats, quietly chuckling while entering numbers into a spreadsheet) now selects your final week’s target weight first—the one we want you to feel like a strong PUSH, but not a total meltdown.
From there, we work backwards, subtracting about 5 % every couple of weeks so that you gradually build up to that final weight.
This helps us avoid the awkward “this is way too light” sessions, and also prevents the infamous “who gave me this?!?” reactions when a member stares down a barbell like it owes them money.
How to Choose Workout Weights & Why this method works
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It creates a clear goal: you know exactly where you’re headed.
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It builds confidence: early sessions feel appropriately challenging, not absurd or trivial.
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It helps programming: tracking progress is easier when you know your endpoint and back-plan.
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It avoids burnout or stagnation: you’re neither over-reaching nor under-stimulated.
Trainer still has veto power
That said — your trainer still has veto power.
If something feels off—whether you’re having a superhero day or you’re running on caffeine and vibes—they can adjust the weight on the spot.
Our goal is to make steady, intelligent progress without pushing you too far or holding you back.
How it works in practice (step-by-step)
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We set your final week target weight based on your goal (strength, hypertrophy, endurance) and previous performance.
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We calculate backwards (for example: target is 100 lbs → Week 1 may be 80 lbs → Week 3 90 lbs → Week 5 you hit 95 lbs → Final week 100 lbs).
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Each session, your trainer monitors form, effort, and feedback. If you’re crushing it, fine-tune; if you’re struggling, back it off.
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After the final week, we reassess. We either set a new target or cycle back with a fresh program.
What you should expect as a member
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Early weeks will feel challenging but doable — not too light, not too wild.
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Mid-cycle you’ll notice your body adapting — it will feel more capable.
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Final week you’ll hit the target and feel like you earned it.
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The “I should be lifting more” or “when does this get hard?” questions will fade — you’ll know exactly where you’re headed.
Why this matters for you
Because you’re here for results, not guesswork.
You’re here for consistent progression, not random numbers.
And you’re here so every session counts.
At Pratt Personal Training, we’re committed to giving you the process — and letting you focus on the effort.
Ready to experience a smarter progression? Let’s lock in your next session and start building toward your target. One session at a time, one gain at a time.