When should I add weight?

This is the step many people get stuck on. They may have a routine, but don’t know when it is a good time to add weight. It can be intimidating to do a weight you have never done before. It can be frustrating to continuously go in and workout but feel like you are never sure if you are actually improving.

The key to a good workout plan is to have a progression scheme. There are many different ones you can use depending on your level. The simple formula I have used for myself and my clients is to start at a certain weight and over time try to increase the amount of repetitions. I find this to be a simple yet effective system. Example:

Week 1: 3x8 with 20 lbs

Week 2: 3x9 with 20 lbs

Week 3: 3x10 with 20 lbs

Week 4: 3x11 with 20 lbs

Week 5: 3x12 with 20 lbs

Week 6: 3x8 with 22.5 lbs.

This system allows you to know exactly when to increase the weight. I find usually adding 1 more rep to each set is more feasible than adding weight every week. It may start off doable, but soon the weight outpaces how quickly your muscles can adapt. In this system right when your muscles begin to struggle to keep up with the challenge, thats when you drop the reps and increase the weight. This offsets the challenge of the more weight with less reps and keeps your body always making consistent progress.

But why should I want to increase the weight over time? Can I just maintain what I have?

Going up in weight can feel intimidating. You’ve never done it, you are afraid if you can do it safely, it feels heavy, etc. Trust me I understand.

However in the long run being able to make progress will build a better baseline of health for whatever may come. For example if you get injured and your muscles atrophy, the larger and stronger your muscles are the quicker they will be able to recover. Or if they are strong enough they can lessen the potential harm of the injury.

Famous comedian Kevin Hart was in a severe car accident in 2023 where he had to go through intense rehab to be get back to normal. His doctor said that if he was not as musclar and strong as he was, the impact of the car accident would most likely have left him paralyzed for life. For him, being strong and muscular was a matter of life and death.

One of my most inpsiring friends I have made at Boss Barbell club where I work and train myself is Debra. She is in her 70s and still working out hard, setting several powerlifiting records for her category. She accomplished an incredible 227 lb deadlift in her 70s! Many of the men and women I train her age are focused on just trying to stand up from the floor safely. Their is no doubt Debra’s quality of life is tangibly better for having dedicated herself to lifting for the last 18 years.

I understand but I still want to make sure I am doing things right.

This is where I can come in! I have taught the techniques and form to hundreds of people of all backgrounds and experiences. I can correct your form in real time to make sure you are doing it properly. I can make the decisions on which exercises we are doing, how many reps, sets, and weight. I know when to rotate exercises at the proper time to make sure we are working all the muscles and keep things interesting.

I understand people have busy lives, work, family responsibilities, outside commitments, etc. I can help keep track of everything to get you the results you need! Reach out so we can schedule a phone consultation to see if it is right for you!

Email: alex.legenhausen.training@gmail.com