ウェイトトレーニングをする上で、最初に分からないのは「どれくらいの重さが良いのか？」ということである。スポーツクラブによってはトレーニングマシンに「目安となる重さ」が書かれているケースもあるのだが、これが全く意味をなさない（根拠不明）。
そんなもの年齢や性別、運動経験で全く異なってくる。ジムによっては最初にインストラクターが教えてはくれるが、インストラクターの「当たり外れ」がその後のトレーニングに影響する。きちんと考えて教えてくれるインストラクターというのは滅多にいないと思っている。この傾向は入会金や会費の高い安いに関係ない。必ずといっていいほど「安全マージンとりまくりな指導」しかしない。万が一の時の責任回避なんだろうがこれでは全く意味がない。そもそもトレーニングというのは今持っている筋力よりも負荷をかけないと効果が無いのであって、疲れもしない、筋肉痛を感じることもない負荷では効果は出ない（※極論だけど一番効果のあるトレーニングって「怪我する一歩手前」です）。
私の場合、トレーニングウェイトを決めるときは「自分の体重を基準にせよ。」とアドバイスしている。自分の体重を基準にトレーニングの負荷を決めることで個人差は解消されるし、メニューの組み立て方も見える。だからまずは今の自分の筋力が「自分の体重」に見合った筋力かどうか確認する必要がある。
不定期開催の「合宿トレーニング」でもまずは参加者の「体重」を聞くのはそのためである。
男性の場合、ベンチプレスで自分の体重の半分の重さが持ち上がるか、かつそれを10回（とりあえず1セット）できるかが分かれ目となる（※腕立て伏せでも良いが、あくまでトレーニング用のウェイトを決めるのが目的なのでちゃんとウェイト使って数値化すべし）。スクワットであれば2/3くらいが目安だろう。
実際にやってみてもしこれが「できない」ようであれば自分の体重をコントロールできていない、すなわち肥満である（※要は腕立て伏せもできない、ということになる。体重が軽いからできなくても良い、とする方もおられると思うが、その場合「男としてどうよ？」ということになる）。
そしてひとまず上記の内容が問題なくできるようであれば5kg単位でウェイトを増やし「10回×3セット」できる重さを見つける（※最大筋力（やっと一回持ち挙がる重さ）を見つけ、その80%程度が目安。これに関しては後日書きます）。
それでトレーニングをしていく過程において、目標となる筋力レベルとして；
・ベンチプレス：自分の体重と同じ重さを一回持ち上げられる。
・スクワット：自分の体重の1.5倍の重さを一回持ち上げられる。
・チンニング（懸垂）：幅広めの順手で一回上がる。
（※男性の場合）
まずはこれくらいを目標としてイメージし、トレーニングメニューを組み立てる。このレベルになると体全体に締まりと張りが出てくる。それに日常生活においての「動き」も以前よりもスムーズになる。洋服を着たときのフィット感も変わる（※ただし、ここまで来るのは意外と大変なのです！）。
「筋トレ」と聞くとやたら重たいものを持つイメージがあるかも知れないが、そんなもの闇雲にやっても仕方ない。まずは自分の体重を基準にメニューを考え、必要であればダイエット（脂肪燃焼メイン）すればいいし、体重を変えず体脂肪率を下げるのであれば筋トレをメインにすればいい。
マッチョを目指す必要はないがせめて自分の体重をコントロールできるくらいにはなりたいものだ。
それが嫌なら痩せるしかない。
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