Should I start lifting more weight?
If you’ve been doing strength training for a while and keep lifting exactly the same amount of weight and doing exactly the same number of repetitions, you may have stopped seeing results in your fitness. Don’t worry, it’s normal. Your body has become accustomed to doing exactly the same exercise at all times and in all circumstances, so that you no longer have to do so much care, burning fewer calories and less strength to your muscles.
This disadvantage has an extremely simple solution: increase the intensity of your workouts, either by gaining more weight or by doing more repetitions. If you don’t know which of these 2 options to choose, we invite you to read this article.
In case you are ready to lift more weight we invite you to continue these tips in order to achieve your goals in the best possible way.
When do I know I need to lift more weight?
The first thing you need to know is that you’ve stopped gaining muscle by the fact that you’ve reached a sort of dead end: it’s the instant you feel exhausted again, the instant you sweat again and work as hard as before or more. If you don’t finish the training without breath, you don’t lift enough weight. So, key number one: if you can do more, do more.
But that doesn’t mean you have to force yourself. Consider that, no matter how much you double the amount of weight you lift overnight, you won’t wake up with bigger muscles in a week. In truth, what will surely happen to you if you do such foolishness is that you will be injured. The second trick we give you – and surely the most valuable one – is to take it easy. Lifting more weight is going to be a challenge for your body and will help you to be stronger and fitter, but to achieve this you will need to be ceaseless and patient.
How do I organize myself to lift more weight?
1. Go little by little
The increase in load must be progressive. If you raise ten you should not go on to raise twenty of rennet, otherwise you can let go at a very slow pace. Try 12 a few days, then 15 days, and so on. The best thing you can do is to listen to your body: it will tell you if it is supporting well, if it can more or if it needs that, instead of lifting more weight, lift less and make more repetitions.
It is not necessary that day after day you lift a little more, but you can spend several days in a row accustoming your body to a specific weight. Remember that you must work not only on weight gain, but also on other genres of endurance. Another thing you should take into consideration is that it’s not a great idea to start exercising directly by lifting more weight than usual. Warm up a little before lifting half of what you are used to and go up along the training.
2. The instant of increasing the load
Pay attention to the speed of your repetitions and the feeling of tiredness that invades you after each repetition. If you go too fast lifting the weights and you don’t feel like stopping at any moment, you can still do more. If you notice that you can’t continue in any way, you may be overdoing it. It’s going to be your body and only your body that tells you if you’re on the right track.
3. The more you can lift
Although, as we have said, this always and at all times depends on each athlete, we want to give you a reference that personal trainers usually use. If you want to be able to lift little by little more weight you should increase the load you lift by two.5 percent every week.