How Week 1 Works: Finding Your Starting Weights

How Week 1 Works: Finding Your Starting Weights

What Is Week 1 For?

Week 1 in StrengthLab360 isn’t a typical training week — it’s a calibration phase.

The goal is to establish your baseline using the RPE scale (Rate of Perceived Exertion) so the app can accurately personalize your program. By the end of Week 1, StrengthLab360 will understand your current performance and adjust all future training accordingly.

🎯 What Is RPE?

RPE is a simple but powerful scale from 1 to 10 that reflects how hard a set feels:

• RPE 10 = Max effort. No reps left. Complete failure.

• RPE 8 = Hard, but doable. You likely had 2 reps left in the tank.

• RPE 6 = Moderate. You could do 4 or more reps.

💡 Tip from Head-Coach Karl: Most of your working sets should aim for RPE 8 — this hits the sweet spot between progress and recovery.

What Should You Do in Week 1?

Each exercise during Week 1 will show a suggested weight of 0 kg/lb — that’s intentional. The app is waiting to learn from you.

Here’s how to approach each session:

1. Pick a weight you believe will bring you to an RPE of 8 by the end of the set.

2. Log the actual RPE you experience — even if it’s lower (e.g., RPE 6) or higher (e.g., RPE 9).

3. Repeat for all sets and exercises in your program.

This input gives the app what it needs to understand your strength level, recovery, and capacity.

⚡Special Guidance for Accessory Exercises

At the end of your last set for accessory or isolation movements (like curls, triceps extensions, or leg raises), we recommend pushing to RPE 10 — go all the way to failure.

Why?

• It teaches you what max effort feels like.

• It helps the algorithm calibrate more accurately.

• It’s safer to fail on smaller movements where fatigue doesn’t carry high risk.

❗ Avoid failure (RPE 10) on heavy compound lifts like squats, deadlifts, and bench presses in Week 1. Stick to RPE 8 for these — your safety and recovery come first.

What Happens in Week 2?

Once you complete Week 1:

• The app analyzes your sets, reps, weights, and RPE scores.

• It automatically generates optimal starting weights.

• It keeps you progressing inside your target intensity zone (e.g., hypertrophy or strength).

• You no longer need to guess — StrengthLab360 adjusts loads in real time to keep you on track.

Why Are All My Weights Still Showing as 0 in Week 1?

This is normal. Here's why:

• You’re in testing mode.

• The app is collecting data to learn from your performance.

• Once enough input is gathered, weights will populate starting in Week 2.

✅ Summary

By the end of Week 1, you’ll have set the stage for an intelligent, science-backed, and completely personalized training journey.