Choosing the right starting weight is one of the most common challenges for new lifters. Too light and you're wasting time. Too heavy and you're risking injury and ingraining poor movement patterns. The truth is, the "right" weight is different for every person and every exercise, but there's a reliable framework for finding it quickly.
The rule of thumb: start with a weight you can lift for 12-15 clean reps with 2-3 reps left in the tank. If you reach 12 reps and feel like you could easily do 10 more, add weight. If you struggle to get past 8 reps with good form, reduce weight. Your first few weeks should focus on learning movement patterns, not lifting maximum weights. Good form reinforced from the start prevents months of having to relearn movements later.
For most beginners, starting weights on major lifts might look like this: squat 40-60kg, bench press 40-60kg, deadlift 60-80kg, overhead press 20-40kg. These are rough guides - don't let ego push you beyond what your technique can handle. Women typically start lighter but progress at similar rates once technique is established. Add weight when you can comfortably complete all planned sets and reps with at least 2 reps in reserve. With this approach, starting weights become irrelevant within weeks - what matters is the trajectory of consistent improvement over months and years.