One of the most common questions I hear from women starting strength training is surprisingly simple:
“How do I know if I’m lifting the right weight?”
It’s such a fundamental question, but one that leaves so many women second-guessing themselves in every workout.
Too light? You’re missing out on results.
Too heavy? You risk poor form and potential injury.
And during perimenopause, when our bodies are already going through enough changes, this uncertainty can feel like one more frustration we don’t need.
The “Just Right” Weight: Your Goldilocks Zone for Perimenopause Strength Training
In my 1:1 Technique Sessions, I teach women to find what I call their “Goldilocks Zone” – the weight that’s not too light, not too heavy, but just right for maximum results.
Here’s my straightforward guide to finding YOUR perfect weight:
Signs Your Weight Is TOO LIGHT:
• You could easily do 5+ more reps than your target
• The weight moves too quickly without control
• You can chat comfortably throughout your set
• You feel no real challenge in the target muscles
• You finish your set thinking “That was easy!”
When your weights are too light, you’re simply not creating enough stimulus for your muscles and bones to respond. This means you’re putting in the time without getting the full benefits – and with our busy lives, who has time for that?
Signs Your Weight Is JUST RIGHT:
• You can maintain a controlled tempo (1-2 seconds up, 1-2 seconds down)
• The last 2-3 reps of your set feel genuinely challenging
• You need to focus on your breathing
• You might feel a slight muscle tremor (that’s good!)
• Your “effort face” makes an appearance
• When you finish your set, you feel like you could maybe do 1-2 more reps (but not 5)
This is the sweet spot where transformation happens – where you build the strength and bone density that future-proofs your body in as little as one hour per week.
Signs Your Weight Is TOO HEAVY:
• Your form breaks down during the set
• The movement becomes jerky or uncontrolled
• You need to use momentum (swinging) to complete reps
• You feel strain in joints rather than muscles
• You can’t complete your target rep range with good form
One of my Strength Essentials clients, Sarah, was consistently choosing weights that were too heavy because she thought “more is better.” She was getting frustrated with constant shoulder discomfort and not seeing progress.
When we adjusted to slightly lighter weights that she could control perfectly, not only did her shoulder pain disappear, but she actually started seeing better results because she was finally working the intended muscles properly.
The Effort Scale: Your Internal Guide to Proper Weight Selection
Rather than focusing on the number on the dumbbell, I teach my clients to use an effort scale:
• Level 6-7: Moderately challenging but comfortable (warm-up territory)
• Level 8: Challenging but controlled (perfect for most of your working sets)
• Level 9: Very challenging, last 1-2 reps are a real struggle while maintaining form (great for your final set)
• Level 10: Couldn’t do another rep with good form (you should rarely reach this)
For most of your strength training, you want to live in that Level 8 range – challenging enough to create change, but not so hard that your form falls apart.
Why “Just Right” Matters Even More After 40
During perimenopause, choosing the right weight becomes even more important:
• Too light: You miss the bone-strengthening benefits when your body needs them most
• Too heavy: Your changing hormones can affect joint stability and recovery time
Finding that perfect middle ground is how you build sustainable strength that supports you through perimenopause and beyond.
My Simple Weight-Selection Strategy for Perimenopausal Women
Here’s the process I teach in my coaching programmes:
- Start with a weight that feels manageable for your target reps (e.g., 10-12)
- Do your set with perfect form and controlled tempo
- Check how you feel at the end using the guidelines above
- Adjust for your next set or workout:
• Could easily do 3+ more reps? Go up in weight
• Struggled to complete with good form? Go down in weight
• Last 2-3 reps were challenging but doable? You’ve found your sweet spot!
Remember: The right weight for YOU might be different from day to day, especially as hormonal fluctuations affect your energy and strength. That’s perfectly normal, and learning to adjust accordingly is part of the process.
The Bottom Line on Choosing Weights During Perimenopause
Choosing the right weight shouldn’t feel like guesswork. With these simple guidelines, you can walk into every workout with confidence, knowing exactly how to select weights that will give you maximum results without wasting your precious time.
Because future-proofing your body shouldn’t be complicated – it should be empowering.
Ready to discover the approach that will work best for your unique body and lifestyle? Contact me today to learn how we can work together to future-proof your body during perimenopause – without the overwhelm – or choose from the options below.
- Download my free “2 Session Strength Kickstart” guide – the perfect starting point if you’re not sure where to begin. Download Now →
- Join my Midlife Strength Newsletter for weekly guidance on simple, effective strength training for perimenopausal women. Subscribe Here →
- Explore personalised support options:
- 1:1 Coaching: Get the same personalised approach that transformed Hannah’s fitness journey, tailored specifically to your needs, schedule, and goals.
- Strength Essentials Programme: Learn the foundations of perimenopausal strength training with a progressive programme – so you don’t have to think about what to do, you just need to show up.