How Much Weight to Start With (iPhone)
The app calculates your starting weights for you the first time you use the app.
It asks for your best lifts first. It then recommends to start with about 50% of your max. If you've never done an exercise, the app recommends to start with an empty bar. You can easily ignore the recommendations however and start heavier by changing the weight.
Why The Starting Weights Are Light
If these starting weights seem light, it's on purpose. We want you to progress longer by avoiding plateaus, soreness, and injury. Your body must get used to Squatting 3x/week, pressing 3x/week, and pulling 3x/week. And you must focus on using proper form. By doing this you end up progressing faster.
If you start too heavy, you'll quickly struggle to complete your reps. You can get hurt using bad form to try to get the reps at all costs. You can also get sore and have to skip workouts early on. All of this can hurt your motivation, and make you quit the program. You end up going slower instead of faster.
Best is therefore to start light. But you can start heavier by tapping the next workout on the homescreen. Just tap the weight and use the + button next to increase it. You can also tap on the weight itself between the -/+ button - the keyboard will popup and let you enter whatever you want there.
You could also stick with the lighter weights but progress at a faster rate. Instead of adding 2.5kg/5lb per workout, add 5kg/10lb instead. You can do this by increasing the increments in settings - workout - tap the exercise - increment. After a few workouts it will get harder to complete your reps. Decrease the increments again.
For more information, read these articles on the website...
Future Weights in 12 Weeks
The app calculates how much weight you'll lift in 12 weeks if you start with the recommended starting weights. We do this to illustrate that even though the starting weights may look light, the weights quickly add up. In the long run, starting 20kg/45lb heavier or lighter makes little difference.
If some cases the weights in 12 weeks may show little improvement to what you can lift now. Keep in mind the weights in 12 weeks are for 5x5. Let's say your best bench is 5x160lb, and the app says you'll bench 165lb for 5x5 in 12 weeks. Your 5 rep max will then be about 180lb. So that's a 20lb strength gain, not 5lb.
How to Calculate The Starting Weights Again
Reset the app if you want it to ask for your best lifts and suggest starting weights again. You'll start from a clean state, as if installing the app for the first time. That means you will lose all your workouts. Only reset if you don't care about the workouts logged on your device. You can reset in menu - settings - reset.
If you don't want to lose your workouts, just change the weight instead.