WHEN SHOULD YOU INCREASE THE WEIGHT YOU ARE LIFTING IN YOUR EXERCISE SESSIONS?
If you have just started weight training for the first time, knowing when to increase the weight you are lifting is super important. This is so you can progressive overload (which is one of the biggest drivers for muscle growth) whilst decreasing any risk of potential injury.
Here is your checklist to follow to determine if you are ready to increase in weight:
Let’s say you are performing a set of dumbbell goblet squats and working within the 8-10 rep range (as this is what is outlined in your exercise program written by your coach). If you got to 10 reps in that set and felt as though you could of done a few more extra reps… that is a sign to increase the weight.
You want the last few reps of a set to feel super challenging. A great way to assess this is montioring your speed (tempo) of each rep - if your last rep is the same speed as your first rep, that is a sign to increase the weight.
It is important to not compromise your form to lift heavier. You should only increase the weight if your technique and execution of the movement is perfect. If your form is lacking, you should be working on this first before going heavier.
Remember - you want to try and progressive overload (increase the intensity) in your session each week and increasing your weight is only one example of a way to progressive overload. If you are not yet ready to increase in weight, you can also….
Increase your reps (eg: if one week you only did 8 reps, aim for 9 reps the following week).
Improve your tempo (eg: slow down your reps and have better control).
Add an isometric hold/pause at the hardest point of the movement (eg: holding the top position of a hip thrust for 2 seconds).
And that is everything you need to know about progressive overload and increasing the weight in your exercise sessions!
