05/10/2026
This is the most common question I get when I set online coaching clients their programmes - and it takes a little bit of trial and error!
If I haven’t personally trained with you, this is very much going to be a guessing game at the start - but you shouldn’t be guessing every single week ❌
The first week of a new programme is very much about getting familiar with the movements, how machines work, etc. You need confidence in what you’re doing first before you try to max out.
Once you’re feeling confident.. this is when the magic happens 💥
For my clients I set zonal reps. For example, 8-12 reps. What this means is that I want you to get a minimum of 8 reps, but by the 12th rep I want you to be struggling. This shows us that you’re lifting a decent weight for the reps set.
If you fly through 12 reps and could do another 10?
Not lifting heavy enough.
If it feels like your head might actually explode at 6 reps?
You’ve gone too heavy.
The most important thing is to keep a record of everything you lift. That way you can always go back to see what you did last time, and aim to do the same, or better 💪🏼
This is also why we repeat workouts for many weeks/months - because we want to see the progression over time.
Hope this helps!
