How heavy should you lift? - Progressive Overload

The answer to how heavy you should lift changes as you get stronger.

You are going to want to increase the difficulty because your muscles will only grow strong enough to deal with the difficulty you're at and no more. That is why you make it harder.

To prevent injury, do not add a lot more at once. Instead do something called Progressive Overload.

Progressive Overload is when you make your exercises gradually more difficult or strenuous over a long period of time. 

You can do this by: 

·         Increasing weights/resistance 

·         Increasing amounts of reps 

·         Increase amounts of sets

A “rep” is short for repetition. It’s a single execution of an exercise. One Squat is one rep. A set is a collection of reps you do. You rest between sets (~1-2mins).

Start Progressive Overload by sticking to the same sets, increasing the reps first, then when you’re ready to increase weight, also lower the reps. For example:

·         Anna has been doing Bench Presses at 3 sets, 10 reps, 55lbs (25kg). 

·         Next week she increases the reps: 3 sets, 12 reps, 55lbs (25kg). 

·         The week after she increases weight with 5lbs (~2kg), and also lowers the reps: 3sets 8 reps 60lbs (~27kg)

When increase weight?

You know when to increase when you feel you can push a few more reps at the end of the final set. 

Where start?

If it’s your first time, start at the lowest weight. Then increase until you feel you can do 2-3 reps more than your aim of sets and reps for the day. After that start with Progressive Overload.

Note: As a beginner, focus more on proper technique than pushing for more strength.

Always prioritize doing the exercises in proper form, performing them correctly, over pushing for strength because it minimizes risk of injury and maximizes strength gain when you do push because you’re doing it right!