---
title: "How Do I Know What Weight to Start With?"
description: "Learn how to choose starting weights and how recommendations develop."
url: https://help.macrofactorapp.com/en/articles/377-how-do-i-know-what-weight-to-start-with
collection: "Frequently Asked Questions"
updated: 2026-10-24
language: en
---

# How Do I Know What Weight to Start With?

Learn how to choose starting weights and how recommendations develop.

If you are brand new and have not logged any workouts yet, MacroFactor Workouts does not provide weight recommendations. You will need to choose your own starting weight for each exercise.

A good starting point is a weight that allows you to complete the target reps while matching the suggested [RIR](https://help.macrofactorapp.com/en/articles/385-what-is-rir-and-how-should-i-use-it-during-training.md) for that set. The exact weight does not need to be perfect, since the app uses your logged sets to learn from your performance. Just start with a conservative weight, and gradually increase the load until the set feels appropriately challenging.

Once you begin logging workouts, MacroFactor Workouts uses the weights, reps, and RIR you log [to adjust recommendations](https://help.macrofactorapp.com/en/articles/305-understanding-and-using-smart-progressions.md). As more data is collected, your recommendations will become more personalized and updated based on your actual performance.

## Read next:

Now that you’ve learned about choosing starting weights, you might enjoy one of these articles next:

[Understanding and Using Smart Progression](https://help.macrofactorapp.com/en/articles/305-understanding-and-using-smart-progressions.md)  
[Changing RIR During an Active Logging](https://help.macrofactorapp.com/en/articles/314-changing-rir-during-an-active-workout.md)  
[What are Myo Reps, Drop Sets, and Failure Sets?](https://help.macrofactorapp.com/en/articles/379-what-are-myo-reps-drop-sets-and-failure-sets.md)