The Integra Blog

Client Questions: What Weight Should I Use when I work out by myself?

Note: We often get asked this question from clients who do some of their training each week with us and some of their session by themselves in their own gym - we use Cybex equipment at the studio and each brand of equipment is slightly different.

Michael says: “Unfortunately, the number you see on a weight / weight-stack is not the weight you are actually lifting. The actual weight you lift is dependant on:

• The size of the cam (which is designed to increase or decrease the resistance at certain points)
• The type of pulley system (whether the cable goes straight into the weight stack or is attached via a pulley that doubles and halves the weight)
• The length of the lever arms can affect the moment arm of the weight that you are lifting.
• The speed of movement can affect the weight you are lifting.

All of this means, I don’t know!

The best thing you can do is start light on the first session, stick to your speed prescribed and the sets and reps on your workout sheet; at the end of your sets, if you could have done more reps (3 or more), then the weight was too light. Always err on the side of safety, before pushing it - you will be pushing it soon!”