[FF30X FAQ] How do I pick my starting weights?

For the APEX 10, we recommend you start with the following weight guidelines:

• 10-20lbs/6-10kg Dumbbells/Kettlebells - if you're getting back in to exercise or are just starting out.
• 25-30lbs/12-14kg DBs/KBs - if you have been exercising regularly and want a serious challenge.
• 35lbs+/16kg+ DBs/KBs - if you are very advanced at exercise and feel quite strong.

Remember: It does not matter where you start! It just matters that you start. Pick a very manageable starting weight. Most guys start at 20lbs (or below). The workout is deceptively challenging. You will rapidly build strength and increase your training weights.

For picking your "Big 5" starting weights, follow these guidelines:

The “starting weights” you begin with on Week #1 of the program will be dictated by the main exercises you choose for your Big 5 workouts during FF30X Phase #1.

As an important rule of thumb: it’s ideal for you to start LIGHTER on the program with manageable training weights for your first week. Your training weights will progress rapidly. If you go too light your first week, and blow your rep goals out of the water, then simply adjust heavier for your Week #2 workouts.

Here is how we can go about picking your training weights…

Method #1: Go to the gym/use your home weights to test your 10 rep max on the main lifts you will be performing for Weeks #1 - #4.

With this method, you'll warm up and then perform 1 set of each of the main compound exercises to determine your starting weights. It's important that you properly warm-up your body while testing.

If setting aside 30 minutes to test your starting weights does not seem like the ideal option for you...

Method #2: Start the workout program WITHOUT testing.

If you’ve been lifting in the past, you likely have a general sense of which weights you are able to handle for the main compound exercises we’ll be using (bench press, squats, deadlifts, pull-ups, shoulder presses, curls, etc.). If you have a sense of the weights you are able to handle, you can jump into the program right away using “guestimated” numbers.

If you have absolutely no idea about what starting weights you can handle, it's probably best for you to use Method #1 to get a general idea.

IMPORTANT: We still recommend you select weight on the “lighter side” for your Week #1 training weights for the added benefit of ensuring you complete all prescribed reps. Again, if you pick WAY TOO LIGHT on your first training day, that's a perfectly fine outcome! You will be able to quickly adjust the training weights for your next workout.

-The FFP Training Staff