Still Guessing How Much Weight to Lift?
Ever start a strength program… and get hurt almost immediately?
You’re not alone—and it’s not your fault.
Most people over 50 were never taught how to pick the right weight for strength training. You don’t want to get hurt again. You don’t want to waste your time either. So you guess. You hope. You try to walk the line.
And too often, you end up back where you started—frustrated.
But there’s a better way.
There’s one simple method to know exactly how much weight to lift—without guessing, grinding, or getting hurt.
It’s something I teach every client, and it works across the board.
It’s called a Plus Set.
And once you try it, you’ll never train the same again.
What’s a Plus Set?
Let’s say your goal is 10 reps.
Start with a weight so light you’re confident you can do all 10 with perfect form.
Then… keep going. Go beyond 10 until your form starts to wobble.
- Hit 20 reps? Too light.
- Rest.
- Add weight.
- Try again.
Eventually, you’ll find a weight you can lift 12 or maybe 13 times… but not 15.
That’s your 10-rep training weight.
This is how world-class lifters train.
It’s backed by science.
And it works just as well as going to failure—without the risk.
No one ever says:
“Yeah, I got injured again… went too light.”
Exactly.
This is how you build strength safely.
This is how you protect your joints.
This is how you finally stop starting over.
If you’re over 50 and tired of guessing your way through workouts, it’s time to stop spinning your wheels.
The Stronger After 50 Program at Stowe Training gives you the proven structure, coaching, and safety-first approach you’ve been missing.
Not Ready to Jump In Yet?
Then take advantage of these free resources first:
- Why Smart Training Beats Hard Training Over 50
- Over 50 Fitness Programs That Actually Work
- 50 STRONG: Your Strength Blueprint for Midlife
Bottom line? You’ve got two choices:
Keep guessing—or follow a method that’s built for your stage of life.
“Stowe Training builds programs that are not only curated for each individual and YOUR goals, but are also challenging and fun.”
Blane Barker, 5- Star Google Review
Written by Nate Stowe, NASM-CPT, NCSF-CPT, CES, TRX Certified
Nate Stowe is a personal trainer and movement specialist based in Austin, Texas, with over 16 years of experience helping adults over 50 move better, get stronger, and live pain-free. He’s the founder of Stowe Personal Training, creator of the GET STRONGER LIVE LONGER Program, and author of Revitalize at 50+, a best-selling book on strength, longevity, and reclaiming your body after middle age.
Over the past two decades, Nate’s training system has helped hundreds of everyday adults avoid surgery, reduce chronic pain, and get back to doing the things they love—without needing a medical degree or spending hours in the gym.
Don’t worry—he saves the third-person talk for bios, not your training sessions. Sixteen years in, he’s still awkward when writing about himself.
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