How Much Resistance Should I Use?

This is a question we get all the time at Gorilla Bow, especially when it comes to our All-Access workouts. It's difficult to prescribe a specific weight of resistance for any given workout because it really depends on a) your current level of strength and b) the point of resistance (i.e. your height). 

Luckily, Coach Julie is here to offer some much needed insight to help you determine exactly how much resistance you should be using for each workout.

In this video, Julie's going to introduce you to the Rate of Perceived Exertion (RPE) which is basically a scale of 1 to 10 that will help you determine how easy or difficult you find any given movement at various weights of resistance.  

Tips for finding your RPE

  • Keep a journal and document your max RPE for any given movement.

    • Track those Gorilla Gains! Aside from being a reference for the workouts, over time you'll find that your 10 is now an 8! 
  • Find your RPE on rest days or before you workout (don't do it when you're fatigued)

Movements/Exercises to Test

While you could certainly find your RPE for each and every movement performed during the All-Access workouts, begin with these basic movements. Each hits a primary muscle group that should inform your RPE for other secondary movements 
  • Deadlift
  • Chest Press
  • Zercher and/or Back Squat
  • Bicep Curl
  • Bent Over Row
  • Shoulder Press
  • Tricep Extension 

Be Kind to Yourself

Always remember to be kind to yourself. If last week's 8 feels like a 10 today, don't beat yourself up over it or get discouraged. Any number of factors can contribute to you "just not having it" on any given day...stress, hydration, and lack of sleep are just a few of the more common ones. The important thing to remember on those days is that you WON just by working out! 

If you need a little extra encouragement for your workouts, join our Facebook community. There are a bunch of awesome people holding each other accountable who have made incredible progress towards their fitness goals.