Struggling to Choose the Right Weights?

Have you ever found yourself wondering, after the coach’s whiteboard brief, "But what weight should I use?" or "How do I know if this is light, moderate, or heavy for me?"

By Sarah L Heringer

If you’ve been around Findlay Movement for a while, you might remember the days when we had two approaches to programming: Rx and Scaling. You either did the workout Rx, or "as prescribed," meaning you followed the exact weights, movements, and reps, or you scaled it—choosing different movements, weights, or reps. We’ve since evolved and refined our approach to programming. Whether you’re new here or wondering what Rx even means (it's short for prescription), let’s break down how we’ve updated and improved it to better serve your personalized fitness journey.

What Does Rx Mean?

Simply put, Rx is a prescription, but not just for the movements or weights you see on the whiteboard. It’s a prescription for the stimulus—the effect we want to achieve through a workout. To make our bodies fitter, we need to hit the right amount of intensity, and intensity isn't just about how something feels—it’s measurable. Scientifically, intensity is defined by power output, or how much work is done over a certain amount of time.

Why Does Intensity Matter?

Without diving too deep into the science, intensity is what drives fitness adaptation. Think of it like this: in order to see progress, your body needs a certain amount of "shock" to recover from. But just like Goldilocks, it needs to be just right.Too little stimulus means your body won't adapt—you’ll plateau. Too much stimulus, and you’ll overdo it, leaving your body unable to recover properly, which also stunts progress.

That’s where Rx comes in. It's about finding that sweet spot—the right dose for your body at this moment in your fitness journey.

The Right Prescription for You

When you're new to training, just showing up and moving is often enough of a stimulus to kickstart progress, much like being prescribed a low dose of medication. As your body adapts and builds tolerance, you’ll need to increase the intensity delicately to keep progressing without overwhelming your system.

At FMFC, we’ve created the Hybrid Membership specifically to ensure you get the right Rx for your body. By meeting with your coach regularly, you'll receive a tailored prescription of intensity and movement that matches where you are on your fitness journey. Early on, you'll likely meet with your coach more frequently because your progress will be faster, and you’ll need more guidance. As you become more experienced, you’ll start to intuitively understand what “light,” “moderate,” and “heavy” feel like in your lifts and how hard to push on cardio equipment like the rower or bike.

Even with over 11 years of experience in the fitness game, I still check in with a coach from time to time to ensure I’m executing the intention of the workout properly. Accountability is key, no matter how skilled you become.

Programming Built for You

At FMFC, you get a personalized approach to fitness, designed to make everyone more fit. Everyone needs to push, pull, hinge, squat, jump, and sprint to stay healthy and keep progressing. Our aim is to help you build a resilient body that can thrive well into your 80s and beyond. We’re not just focused on doing the hardest workout of the day—we’re playing the long game with your fitness, ensuring that each session contributes to your longevity, health, and strength for years to come.

No More Guesswork

So, if you find yourself asking, "What weight should I use today?"—it might be time to set up a hybrid session with your coach. Your customized Rx will ensure you’re getting the right stimulus for your body, not just following what’s on paper.

Remember, young or highly trained individuals might need a higher dose of intensity, while the elderly or those new to fitness need a much smaller dose. The key is finding what works for you, and your coach is here to help you dial that in.

In the past, someone could’ve done the workout “Rx” but still missed the intended stimulus. Our programming is designed with the collective in mind, but each class is an opportunity for you to execute your own personalized prescription to get what your body needs on that day.

At FMFC, there’s no hierarchy—just progress. We don’t care what you can’t do—only what you can. With progressive programming and the right Rx, you’ll keep getting better, no matter how long you’ve been here.