Are Your Weights Too Light? 2
How To Increase Your Weight Lifting Safely And Effectively
- If you aren’t being challenged enough by your weight lifting, then the first step is to increase the resistance or weight you are lifting by 10 percent. This means that if you are lifting 50 pounds, it’s time to increase it to 55 pounds. You may not notice a huge difference but your body will surely be working harder. Starting by only increasing your resistance by 10 percent is great way to start because it will make you work harder while also reducing the chances of injuring yourself. Increasing the amount you lift by any more than 10 percent can be quite dangerous because it will make your body work too hard and lift an amount of weight that may be too much. On a side not, it might not always be possible to increase the amount you lift by exactly 10 percent, because weights and weight machines don’t always go up in those intervals. In that case, round down from 10 percent to the nearest percentage point that is possible. This is important; don’t round up from 10 percent!
- Since you have now increased the amount of weight that you are lifting by 10 percent, your body will surely be working harder. Try to do at least 15 repetitions of each exercise, and try to do at least 3 sets of each exercise.
- Once you are able to do 3 sets of 15 repetitions comfortably, you can try increasing the amount of repetitions to 20 or even 25, and increase the total number of sets you do to 5. Once this becomes too easy, then it’s time to increase the amount of weight by 10 percent once again.
Repetitions and Sets
Your main goal in strength training and weight lifting is to fatigue your muscles and to make them tired. That is why the number of reps you do is not actually as important as just making the muscles tired. Many people have this idea that they need to accomplish a certain amount in order to see results, and this leads them to focus on a set number, when in fact that is not the way to go about it. Setting a range of reps that you are going to do is a much better way, say between 8 and 5 reps instead of set number like 10. This is a great way to go about it because if you can’t do the minimum number of reps that you have set, then you are trying to lift too much weight, and if you can easily do the maximum amount of reps in your range, then you should increase the weight you are lifting.
Remember, the main goal is to fatigue your muscles; if you feel the burn, then you are definitely on the right track. On a side not, you will have good days and you will have bad days. It is completely normal to have slight variations in the amount that you can lift. The main point is to stay committed and keep doing what feels right, but not too right because it should still make you tired!