Your first session of an exercise

When you have never logged an exercise, RIGOR doesn’t guess a weight. The weight is blank and the reps start in the middle of the range.

WORKED EXAMPLE

Back Squat

No history yet. Pick a weight you can lift for 4–6 reps with about 2 left. Your first session sets the starting point.

If the first guess was far off

A weight that turned out much too heavy or much too light is recalculated after one session, from the best set you logged. You don’t climb back one rep at a time.

What the weight field counts

Each exercise says what its number means: per dumbbell, the total including the bar, a machine setting, weight added to bodyweight, or assistance. Bodyweight exercises ask for reps only.

THE FULL GUIDE

First day at the gym: what to do, lift by liftOne workout, a weight to find for each lift, and a log that sets the next step. The first session, walked through with real numbers.

Logging a set and RIRLog what you did, and how many reps were left.

Still stuck?

Write to support@joinrigor.com.