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Tracking your weights is key to training smart and building muscle, and knowing how to calculate your weights properly helps you track progress accurately, and avoid under- or overestimating your strength.
Tracking your weights is key to training smart and building muscle, and knowing how to calculate your weights properly helps you track progress accurately, and avoid under- or overestimating your strength.
Marginal Improvements
Tracking your weights is key to training smart and building muscle, and knowing how to calculate your weights properly helps you track progress accurately, and avoid under- or overestimating your strength. For beginners, this part can feel a bit confusing at first, because the way weights are calculated in the gym isn’t the same as in the real world. The system further changes again depending on the type of equipment you’re using. Dumbbells, barbells, and machines all follow slightly different systems, which is why understanding the basics early on will make your workouts much more effective. Here's an easy guide:
Tracking your weights is key to training smart and building muscle, and knowing how to calculate your weights properly helps you track progress accurately, and avoid under- or overestimating your strength. For beginners, this part can feel a bit confusing at first, because the way weights are calculated in the gym isn’t the same as in the real world. The system further changes again depending on the type of equipment you’re using. Dumbbells, barbells, and machines all follow slightly different systems, which is why understanding the basics early on will make your workouts much more effective. Here's an easy guide:
Dumbbells
When performing and exercise with dumbells, each dumbbell counts individually. For example: If you’re using two 10kg dumbbells, it's natural to think your total load is 20kg. In the gym however, common practice is to list the weight per dumbbell. So when your instructor says “10kg x 10 reps”, that means 10kg in each hand, NOT 5kg.
Dumbbells
When performing and exercise with dumbells, each dumbbell counts individually. For example: If you’re using two 10kg dumbbells, it's natural to think your total load is 20kg. In the gym however, common practice is to list the weight per dumbbell. So when your instructor says “10kg x 10 reps”, that means 10kg in each hand, NOT 5kg.
Barbells
For barbell exercises, we include the weight of the bar plus the plates you load on each side. For example: A standard Olympic bar weighs 20kg, so if you wanted to perform a barbell squat with two 10kg plates on each side, the proper way to calculate the weight is: 20kg (The bar) + two 10kg plates on each side = 40kg total load.
Barbells
For barbell exercises, we include the weight of the bar plus the plates you load on each side. For example: A standard Olympic bar weighs 20kg, so if you wanted to perform a barbell squat with two 10kg plates on each side, the proper way to calculate the weight is: 20kg (The bar) + two 10kg plates on each side = 40kg total load.
Pin-loaded Machines
These are the machines with a weight stack and pin system. The number you select (e.g. 40kg) is the total stack weight. However, because of pulleys and cables, the actual resistance you feel may be lighter, often around 60 - 70% of what’s listed. Still, log the number shown on the stack to keep your tracking consistent.
Pin-loaded Machines
These are the machines with a weight stack and pin system. The number you select (e.g. 40kg) is the total stack weight. However, because of pulleys and cables, the actual resistance you feel may be lighter, often around 60 - 70% of what’s listed. Still, log the number shown on the stack to keep your tracking consistent.
Plate-loaded Machines
Some machines have built-in weight even before you add any plates. For example, a Smith machine bar might weigh 10-20kg, and a leg press sled can range from 40-80kg depending on the model. Always check the label on the machine or ask a trainer to confirm the base weight, then add your plates on top and calculate the total.
Plate-loaded Machines
Some machines have built-in weight even before you add any plates. For example, a Smith machine bar might weigh 10-20kg, and a leg press sled can range from 40-80kg depending on the model. Always check the label on the machine or ask a trainer to confirm the base weight, then add your plates on top and calculate the total.
Knowing If You’re Using the Right Weight
As a general guide, the last 2-3 reps of each set should feel challenging but controlled, that’s roughly an RPE 8 (Rate of Perceived Exertion). If you’re breezing through your set with perfect form, you need to go heavier, and If your form breaks too early or you can’t hit 50% of your target reps, go lighter.
Knowing If You’re Using the Right Weight
As a general guide, the last 2-3 reps of each set should feel challenging but controlled, that’s roughly an RPE 8 (Rate of Perceived Exertion). If you’re breezing through your set with perfect form, you need to go heavier, and If your form breaks too early or you can’t hit 50% of your target reps, go lighter.
Written by
Adebola Ali
Written by
Adebola Ali
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