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Are you ready to increase your weights when lifting?

February 01, 2024
·
3 min read

You have settled into your workout routine. You have found the ideal weight which you enjoy lifting and your body has responded. Suddenly you reach a stage where it all becomes too easy. The routine is becoming boring and there is no challenge to your work-out. This signals that you have reached a plateau, and your body is ready for you to work with an increased weight-load.

It is a misconception that using heavier weights will make you bulk-up. To enable your muscles to build up more strength, it is important to increase the weight-load you are using, when the exercises have become too easy. To enable you to build strength and increased lean body mass, it is important to do so on a regular basis.

Before increasing your weight-load, you have to make certain that you are doing the exercises correctly and that your form is perfect. If this is not so, you can easily injure your body, so consult with a trainer or check online videos before increasing weight. 

When you are a beginner at lifting and working with weights, it is best to start at the lower end of the range. A good suggestion is to start with weights 50% less than what you think you should use. This enables you to concentrate on learning how to perform the exercise optimally, using the correct form. Gradually increase the weight until you find the weight which makes you slow down while performing the reps. Use that weight for that particular exercise until you reach a plateau and it becomes too easy, and you feel you could have done a few more reps, or your last few reps are performed as fast as the first few. This is the time to look at increasing your weight-load.

Another indicator is when you have been working out for some months, and you have not noticed any strength or muscle gains, and you do not feel slightly sore or out of breath after your workout. This is the time to look at increasing your weight-load.

How to increase your weight-load safely and effectively:

When you are considering adding more weight, first increase your reps or sets to make it more challenging.

At the next session, consider adding more weight, but, to be safe, do not increase the weight-load by more than 10% per week.

If you are using free weights, like dumbbells, try using the next weight up. 

Most machines usually have settings of increments of 2.5 kg. Move it up one notch and see how that feels. 

It is smart to increase the weight-load in small stages so as not to overwhelm or injure your body and muscles. 

Experiment with the weight increase. It is okay to do so. Choose a weight you can use with good form and increase your reps. If performing 12 reps comes easily, then you should increase your weight.

If this weight makes you struggle to complete 6 reps, then decrease the weight. 

Different body areas respond differently to weight increases. You will find that when you target your lower body area, you will, most probably, be able to increase by more weight, while the weight increase for your upper body area will be slower. 

Keeping a log is a good practice

To be able to assess how you are progressing, it is a good idea to keep a log. Record the date, the type of exercise, the reps and sets and the weight you are using for each.

A log will help you ascertain which area requires more work.

It is a great idea to also add notes on your performance and the day leading up to it. What did you eat and drink the previous day? How well did you sleep?

This will aid in assessing your performance during your work-out.

Maybe you need to add more protein and carbs to your menu? Nutrition is important when you are working out regularly and looking to build a lean, healthy body. Two grams of protein to 1 kg body weight is a good principle to work with. The amino acids in protein help to repair the micro tears in your muscles caused by exercise. Carbohydrates can help combat muscle soreness after a work-out. 

Iain Maughan-Brown
Personal Trainer
Iain is a fitness professional who helps people transform their bodies by helping them buy the right gym equipment first time around.
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