At Flexx, we love to push ourselves daily—whether it’s crushing the finisher, adding ten pounds to the goblet squat, or tackling tougher exercise variations. But here’s the thing: there’s a reason we always build up to those heavier weights!
If you’ve ever found yourself wondering, “Why am I starting light when I usually finish with heavier weights?” you’re not alone. Let’s break down why starting lighter at the beginning of your workout is not only intentional but crucial for your progress.
1. Dial in Your Form
That lighter weight in your first set isn’t there to hold you back—it’s there to help you perfect your form and check in with how your body is feeling on that particular day. Much like you wouldn’t race a car with a check engine light on, you shouldn’t aim for a personal record (PR) if your body isn’t primed for it.
The lighter weight allows you to assess how your body responds, especially if you’re feeling any discomfort or stiffness. Stress, sleep, and other factors can impact how you perform, so use the first set to make sure everything feels right. Additionally, it provides a chance to reacclimate to movements, especially if you haven’t performed a certain exercise in a while. Master your form before you increase the load.
2. Building Up Over 4 Sets
In strength training, pacing yourself is key. Have you ever been too ambitious on your first set, lifting more weight than you should, only to struggle through the rest of the workout? I’ve been there too, and trust me—starting too heavy early on will leave you fatigued and struggling to increase weight for the remainder of the workout.
By gradually building up over 4 sets, you allow your muscles to warm up and your body to adjust to the workload. This strategy helps you lift more weight overall, spread out across all sets, rather than maxing out early and being too tired to progress. You’re able to finish strong and still hit heavier weights without sacrificing form or performance.
3. Not Every Day is a PR Day
It’s important to understand that not every workout is about hitting a personal record. At Flexx, we structure our workout blocks over three weeks for a reason:
- Week 1: It’s perfectly fine to save a little energy and focus on refining your technique.
- Week 2: You can push yourself a little harder, now that your body is familiar with the movements.
- Week 3: This is where you really go all out, leaving nothing in the tank.
This approach allows you to periodize your training, giving your muscles time to adapt and build strength, ultimately leading to those big-time PRs without risking injury or burnout.
4. We’re Not Trying to Max Out
At Flexx, we rarely, if ever, have anyone go for a 1-4 rep max. Why? Because maxing out isn’t usually worth the risk. Instead, we focus on pushing within the 5-15 rep range, which allows you to build more muscle, burn more calories, and stay safer. More importantly, working in this range aligns with the goals of most people—whether it’s fat loss, getting leaner, or building strength.
Lifting heavy in the lower rep ranges (1-4) can increase injury risk and doesn’t give you the same muscle-building benefits as higher-rep sets do. By working in moderate-to-high rep ranges, you get the most out of each workout, without compromising on safety.
There’s a Method to the Madness
The next time your coach at Flexx tells you to start lighter than you think you can handle, remember: there’s a reason behind everything we do. We’re not holding you back, we’re setting you up for long-term success.
The Benefits of Starting Light:
- Perfect your form and evaluate how your body feels.
- Build up gradually to heavier weights without burning out early.
- Periodize your training for sustainable progress.
- Focus on muscle growth and overall performance, not maxing out.
So, the next time you’re about to jump into your workout, remember that starting lighter isn’t about going easy—it’s about building strength smartly and sustainably. Trust the process, and watch your progress soar!
BY TYLER BOLGER