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Find Your Perfect Weight: A Runner’s Guide to Smarter Strength Training

Over the years, I’ve trained tens of thousands of athletes and some of the most common questions I get from athletes and clients is:


  • “How heavy should I be lifting?”

  • “Am I going too light?”

  • “Am I lifting too heavy?”

  • “What’s the right weight for this exercise?”


And guess what? These are all great questions—but there isn’t a one-size-fits-all answer. That’s because lifting “heavy” looks different for everyone based on a few factors:


  • Your level of experience

  • Your fitness goals

  • Your current mindset and motivation


So no, I can’t tell you exactly what weight to grab without standing right next to you. But I can give you a simple, powerful framework to help you figure it out for yourself—so you can lift with confidence and actually see the results you’re seeking. Here is my guide to smarter strength training:



It’s Not the Number on the Dumbbell


Woman in gym attire crouches to lift dumbbells, focused expression. White sneakers, tattoos visible. Minimalistic white background.

Let’s get one thing clear:

The actual weight (the number on the dumbbell, kettlebell, plate, etc..) matters a whole lot less than the amount of stress you’re putting on the muscle.


Think about it:

A reverse fly with 5 pounds might be brutally hard for your shoulders, while a deadlift at 100+ pounds might be just getting started for your legs.


Unless you’re in a powerlifting competition, the goal is not to lift the heaviest weight in the room. It’s about using the right weight for the right muscle group, the right rep range, and your current fitness level.




First: Know Your Goal


Before you worry about weight selection, ask yourself:

"What am I trying to accomplish?"


There are three main goals in strength training, and each one has a rep range that goes with it:


Conditioning (12–20+ reps)

  • Goal: Muscle endurance + aerobic efficiency

  • Feels like: Muscles burning, heart rate climbing

  • You’ll typically use lighter weights, short rest (30–60 sec), and higher reps


Hypertrophy (8–12 reps)

  • Goal: Muscle growth + visible definition

  • Feels like: A deep, targeted burn and fatigue by rep 10–12

  • Moderate weights with good control and form are key

  • Rest between sets: 60–90 seconds


Strength (3–6 reps)

  • Goal: Train your body to lift heavier over time

  • Feels like: Moving serious weight—low reps, long rest

  • You’ll need longer recovery (90–120 sec+) between sets



So… How Do You Know You Picked the Right Weight?


Here’s the simple test:


Let’s say your workout calls for 10 reps. Ask yourself this:


“Could I lift this weight for 11 or 12 reps if I really pushed myself?”


If the answer is YES—but barely—then you’ve got the right weight. That’s your working weight—where your form stays tight, your muscles are under tension, and you’re actually challenging yourself enough to adapt.


·         If it’s too easy → increase weight or reduce rest

·         If it’s too hard → lower the weight or reduce reps

·         If you’re somewhere in the middle → you’re in the sweet spot



Can’t Go Heavy? That’s Okay—Adjust Your Rest

Person in athletic wear lifting a barbell in a minimal gym setting, focused on strength. The barbell has visible weight markings.

You don’t always need heavier dumbbells to get results.



Instead, manipulate training variables like:


  • Reduce rest time

  • Slow the tempo (slowing down the movement)

  • Increase total sets

  • Utilize supersets or circuits


For example, shortening rest times to 15-20 seconds rather than 30–60 seconds between sets will increase intensity without needing heavier weights. Perfect for home workouts or limited equipment.



Form Is Everything


You could lift a 50-pound dumbbell, but if your form is off… You’re not targeting the right muscles—and you’re probably increasing your risk of injury.


So here’s the golden rule:


Form first. Then weight. Then tempo.


The perfect weight is one that:

  • Allows you to control the full range of motion

  • Keeps your form consistent from rep 1 to rep 10

  • Lets you feel the targeted muscle working, not compensating with other muscles


Bonus: Lifting with good tempo and focus strengthens your mind–muscle connection, which leads to better results long term.



The Bottom Line: Guide to Smarter Strength Training


There’s no magic number for how heavy you “should” lift. But there is a method to choosing the weight that’s right for you:


  • Know your goal

  • Choose the weight that brings you to near-failure within the target rep range

  • Keep your form clean and your rest strategic

  • Don’t be afraid to push—but don’t chase numbers at the expense of control


Strong bodies are built on consistent effort, not ego lifting.



Want Weekly Strength Workouts Already Planned for You?


If you're ready to go beyond the basics and follow a structured strength program built specifically for runners, the KimFit app has you covered.

Just one of the many things you’ll find inside our app is our signature weekly workouts, which include:


  • 20- and 40-minute daily sessions to match your schedule

  • Alternate exercises for all fitness levels

  • Minimal equipment needed—everything can be done from home

  • Strength programming designed to complement your running, not compete with it


Let us take the guesswork out of your cross-training. You focus on showing up—we’ll handle the rest.


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