If you're in the gym and lifting, more than likely one of your goals is to get stronger. There's always a method to the "madness" aka the programming with our different classes, and helping our members get stronger is absolutely one of them. Part of the success of our programming comes from being out of your comfort zone, and sometimes that means asking yourself.... "Am I lifting heavy enough?" To see continual progress we should be continuously challenging ourselves, right? This concept is exactly the same when our goal is to see our strength increase! Here are a few tips that will help you know when it's time to bump up the weight👇
Honestly Evaluate The Intensity Of Your sets
Assuming your form is on point(because firm is still the most important factor) were your sets at the weight in question easy enough that you flowed through them without a struggle? If you can honestly answer yes? Then it may be time to increase the weight. Don't be afraid to challenge yourself to feel challenged!
Progressive Overload....USE IT!
First let's define Progressive Overload: Basically, it's the concept of "progressively" or gradually increasing the intensity or difficulty of your workouts over time. We use this method tons as part of our programming toa aim towards muscle mass development and increasesing strength!
If you're doing the same reps and sets week after week and not increasing weight....you are bound to plateau. Don't let all of that hard work go to waste
Evaluate your Soreness
You don't always have to feel sore after every workout... this might actually signal that you're over stressing your body...BUT if you rarely ever feel even a little soreness in the days following your strength training session, it could indicate that you need to up your intensity, especially if you've been at it for a few weeks or more.
How did those last reps feel!?
If those last 2 to 3 reps of each set don't feel challenging, try a heavier weight! HOWEVER if upping your weight sacrifices proper enough form, then you've gone to heavy. A great way to measure this is to record yourself during a set and evaluate your form. If you notice your set looks to have good form and you felt as though you had 5-10 more reps in you...then up the weight and reord again!
All in all. If you want to see progress, you have to challenge yourself...but don't worry, we are here to help you in that process!
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