How can a weightlifter determine their appropriate lifting weight?

Determining an appropriate lifting weight is critical for effective and safe training. A weightlifter should calculate a percentage of their one-rep max (1RM), which represents the maximum weight they can lift for one repetition of a given exercise. This approach allows lifters to tailor their training loads to their individual capabilities and progress more effectively over time.

Using percentages of the one-rep max offers a structured way to set training weights for various workouts, whether the goal is strength, hypertrophy, or power. This method also enables adjustments based on factors like skill level, form, energy levels, and overall fatigue on a given day, fostering a more individualized training regimen. By closely monitoring their performance and making necessary adjustments, weightlifters can optimize their training outcomes while minimizing the risk of injury.

Choosing this method provides a scientific and measured approach compared to methods like maximal lifting or following the weights used by professionals, which may not account for an individual's specific strengths, weaknesses, and training status.