How to pick a weight that challenges you without risking injury
Start lighter than you think you need. Pick a weight and try to do 10 reps with good form. If you can easily do 15+ reps, it's too light. If you can't make it to 8 reps, it's too heavy. The sweet spot is where the last 2-3 reps feel challenging but you can still maintain proper form.
For barbell exercises like bench press or squats, start with just the empty bar (usually 45 lbs / 20 kg). This lets you practice the movement pattern safely. There's no shame in starting light — every experienced lifter started the same way.
RPE stands for Rate of Perceived Exertion, scored from 1-10. An RPE of 7 means you could have done about 3 more reps. An RPE of 9 means you had just 1 rep left in the tank. As a beginner, aim for RPE 6-7 to build confidence and learn proper form before pushing harder.
It's always better to start too light than too heavy. You can increase weight over time, but an injury from lifting too heavy can set you back weeks or months. Focus on how the movement feels rather than how much is on the bar.