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How Much Should You Start Lifting?

Enter your stats and get personalized starting weights for every major lift, calibrated to your bodyweight, experience, and goal. No guessing.

Weight Unit

Your Stats

years
kg

Training Experience

Primary Goal

5-Rep Maxes (Optional)

Skip if you're new or unsure. We'll estimate from your bodyweight.

kg
kg

Your Starting Weights

Calibrated for your stats.

These are Phase 1 starting weights. Conservative by design. The goal is to build the movement pattern under control before adding load. The progression system increases weight when your performance supports it.

For informational use only. Results are statistical estimates based on population averages and do not account for your medical history, injuries, physical limitations, or individual health conditions. They are a starting point only. Reduce the suggested weight if you experience any discomfort or difficulty maintaining form. Consult a qualified fitness professional before beginning any strength training program. By using this calculator you agree to our Terms of Service.

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Related reading

The Progression System
How your starting weights increase over time. The 3-phase cycle, compound vs isolation rules, and why the system gates increases on performance.
See how it works →
Simple Workout Plans
Full Body, Upper/Lower, and Body Part splits. Structured around compound lifts with the right volume and order for consistent progress.
See the plans →
When to Increase Weight
Most people increase too early or wait too long. The simple rule: increase when your performance supports it.
Read the article →
How Much Should a Beginner Lift?
A lift-by-lift breakdown of starting weight ranges, plus why starting conservative is the right move.
Read the article →

How Starting Weights Are Calculated

Starting weights aren't arbitrary. The calculator uses bodyweight ratios, experience multipliers, age adjustments, and goal-specific intensity factors. Each exercise is calibrated differently. Compound lifts like the squat and deadlift start higher relative to bodyweight. Isolation exercises like lateral raises and curls start much lighter.

If you enter your bench or squat 5-rep max, the calculator anchors other lifts to those numbers using established strength ratios. Without them, it estimates from bodyweight. Either way, results are intentionally conservative. The goal is a weight you can control with good form from the first session, not your maximum.

Common Questions

Most people ask

It uses the same estimation engine as the MoveIron app, which derives starting weights from your bodyweight, age, experience level, and optionally your 5-rep maxes on bench and squat. Results are conservative by design. The goal is a weight you can control with good form, not your maximum.
That is intentional. Starting conservative builds a base without injury or form breakdown. The progression system increases weight when your performance supports it. Starting too heavy is one of the most common mistakes beginners make.
MoveIron uses a 3-phase cycle for each lift. Phases 1 and 2 hold the weight while rep targets adapt to your last performance. Phase 3 is the only session where weight increases. Compound lifts increase after one strong Phase 3 session. Isolation exercises need at least two consecutive strong sessions before the weight moves.
Use whatever your gym equipment displays. Barbell weights are shown in 10lb or 10kg increments (anchored at bar weight). Dumbbells are shown in standard dumbbell increments. The math is the same either way.
It depends on the exercise and your bodyweight. For barbell squats, most beginners start between 40–60% of their bodyweight. Bench press is typically lower, around 25–40% of bodyweight. Isolation exercises like curls start lighter still. Enter your stats above and the calculator will give you specific numbers for each lift, calibrated to your experience and goal.
For someone new to squatting, a controlled starting point is usually between 40–60% of bodyweight. Just the barbell (20kg / 45lb) if you're brand new, slightly more with a few months of training behind you. The number that matters is the one you can hit for 3 sets of 8 with full depth and good form. Use this calculator for a specific number based on your stats.
Most beginners bench with just the barbell (20kg / 45lb) or a small amount added. With a few months of training, around 30–40% of bodyweight is a typical starting point. The right weight is conservative enough that you can maintain form for all sets without grinding. Enter your bodyweight and experience above for a personalized estimate.