When Should You Increase the Weight
You finish your last rep and think, “I probably could have done a few more.” Does that mean it’s time to grab a heavier weight?
Maybe.
Increasing resistance is an important part of strength training. As your body adapts to a certain weight, gradually asking it to do more can help you continue building strength. This is often referred to as progressive overload.
But progressing doesn’t mean adding weight every workout. The goal is to challenge yourself while maintaining good technique.
Signs You May Be Ready
Consider increasing the weight when you can consistently complete your planned repetitions with good form and control, and the final few reps no longer feel particularly challenging.
For example, if your workout calls for 10 repetitions and you finish the set feeling like you could easily complete several more, it may be time to try a small increase.
On the other hand, if your form starts to break down, you’re rushing through repetitions, or you can’t complete the intended set, the weight may already be challenging enough.
Small Increases Count
You don’t need to make a big jump. Adding a small amount of weight and seeing how your body responds is often a better approach.
And remember, weight isn’t the only way to progress. Depending on your workout, you might perform additional repetitions, improve your technique, increase your range of motion, or gain better control of the movement.
Not Sure When to Go Heavier?
This is where having a coach can make a difference. The PIT at Four Seasons is a coach-guided strength and conditioning program where you work through purposeful programming at your own pace. Coaches are there to help with technique, modifications, spotting, and choosing appropriate resistance as you progress. The PIT is designed for a range of experience and strength levels, with an environment where you can learn and get stronger over time.
Getting stronger isn’t about lifting the heaviest weight in the room. It’s about knowing when you’re ready for your next challenge.
Interested in learning more about strength training and progressive overload? Sign up for one of our free PIT Strength Lab Informational Sessions here!