Selecting the right weights is essential to getting the most out of your Moves App workouts. The goal is to challenge your muscles while maintaining proper form —
enough to feel the effort, but not so much that your technique suffers.
1. Try the Reps-in-Reserve Test
The goal is a weight you can lift for your target reps with about 1–3 reps left in the tank. You could do a few more, but you stop while your form is still solid. This is called reps in reserve, and it's the most practical way to find your working weight, especially when you're training at home without a coach watching.
Too light: If you finish your reps and feel like you could have done 5 or more additional reps, the weight is too light. Go heavier on your next set.
Too heavy: If you can't finish every rep with the same control as your first (swinging, arching, or cutting the range short), the weight is too heavy. Go lighter for the next set.
Just right: You finish with good form and 1–3 reps still in the tank. That's your weight. If you're prescribed 10 reps, you should finish your 10th rep feeling like you could do 1 to 3 more.
Those last few tough reps are where the magic happens. That's the signal that tells your body to get stronger, so a little struggle means it's working.
Upper and lower body usually need different weights. Most people use a heavier pair for leg work (squats, hinges, lunges) and a lighter pair for arms and shoulders, so choose your weight by movement rather than one fixed number.
Form and effort level should guide your weight selection together—challenge safely and effectively.
2. Understand Rep Ranges
Strength Training (6–15 reps): Heavier weights to push your strength.
Endurance Training (15–30 reps): Lighter weights to maintain good form and stamina.
3. Use Your Exercise History
The Moves App lets you track previous weights in the Exercise History feature. This is a great way to see what you’ve lifted before and identify when it’s time to increase weights for future sessions.
When you’re working out, the weight field will begin at 0. Check your Exercise History to see what weights you used previously, then decide whether to use those same weights again, go lower if you need to, or push heavier depending on how you’re feeling.
⚠️ Important: Your weights only save to Exercise History when you complete each exercise by tapping the checkmark ☑️ (or using Complete All) during your workout. And if you add personal notes, tap the blue checkmark to save them.
4. Know When to Go Heavier
If you can complete 2 or more reps beyond your target on your last set, two workouts in a row, it's time to move up.
Usually that just means jumping to the next dumbbell size. Expect to drop a few reps while you adjust, then build back up over the following sessions. Form comes first, so don't let it slip just to bump up the weight.
5. Can't Go Heavier? You Can Still Progress
You don't need a full rack of weights to keep making progress. As long as you keep making your workouts a little more challenging, you can keep building strength. Try one of these:
Add reps: Work toward 12 or 15 reps before reaching for a heavier dumbbell.
Add sets: The total number of challenging sets you do per week is one of the biggest drivers of muscle growth.
Slow it down: Take 3–4 seconds to lower the weight, or add a pause at the bottom of the rep.
Rest a little longer: Resting around 90 seconds or more can support muscle growth. Shorten your rest only if you want more of a cardio challenge or need to fit a workout into a tighter window.
Go deeper: A fuller range of motion, like a deeper squat or a longer stretch in an RDL, makes the movement harder.
Add a band: Loop a resistance band under your foot and around the dumbbell for extra resistance at the top of the movement.
6. Using Resistance Bands
Band colors aren't standardized across brands, so a "medium" band from one company isn't the same as a "medium" from another. Band resistance also increases as you stretch it. Instead of relying on color, use the reps-in-reserve test from Section 1: if you finish with good form and 1–3 reps left in the tank, the band is doing its job. Bands are a fully valid way to build strength.
7. Consult Program Manuals & Resources
Each program includes detailed guidance on weight selection and rest periods:
Program Descriptions: Look for links to manuals in the program overview.
Resources Tab: Find comprehensive manuals and extra tips to help guide your progression.
💡 Pro Tip: Choosing weights effectively is all about consistency, proper form, and gradual progression. Track your progress, follow the guidelines, and increase weights carefully to continue building strength and endurance. Happy lifting! 💪
Want the full breakdown? Read How Heavy Should My Weights Be? on the Moves blog for advice from our Doctor of Physical Therapy. You can also see Tips for Logging Your Moves Workout for help getting started.
Rest
For rest guidance that applies across any program, see How Long Should I Rest During a Workout?
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com—we’re dedicated to making sure you have the best experience possible!