Most women training at home are either lifting too light to actually build strength – or guessing their way through it with no real plan or progression and just hoping for the best.
Neither works well if your goal is to actually get stronger.
Here’s the thing though – there’s no single “right” answer. Your starting weight depends on your injury history, how long you’ve been training, which side is stronger, and honestly just how your body feels that day.
But after 20+ years in clinic, I know one thing for sure — women are desperate for at least a ballpark.
A starting range.
Something to work from rather than just grabbing whatever’s closest and hoping for the best.
So these are your starting ranges. 👆
Not a rule book. Not a prescription. Just a solid starting point from someone who’s watched thousands of women lift.
From here — your job is to pay attention to how it feels and adjust from there.
👉Too easy after 8 reps? Go heavier next set.
👉Form falling apart? Drop down.
That’s how you learn to listen to your body – and that’s a skill worth building.