Free Calculator
How Much Should You Start Lifting?
Enter your stats below. Get personalized starting weights for every major lift — calibrated to your bodyweight, experience, and goal.
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 automatically as your performance improves.
Your full program is in the app.
All exercises, automatic progression, rest timers. No decisions required — just follow the plan.
Download MoveIron — FreeMost people ask
How accurate is this calculator?
It uses the same estimation engine as the MoveIron app, which derives starting weights from your bodyweight, age, experience, and — if you know them — 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.
What if the weight feels too light?
That is intentional. Starting conservative is not a weakness — it is how you build a base without injury or form breakdown. The progression system increases weight automatically as your performance proves you're ready. Starting too heavy is one of the most common mistakes beginners make.
How does weight increase after the starting point?
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.
Should I use kg or lb?
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.