It dawned on me today that many women don’t know how or fear upping their weights. It’s not complicated. but it is more than just picking up a heavy weight and going for it with gusto.
The reason we go heavier with our weights is because you must break down the muscle tissue in order to build lean muscle, OR you must work the muscle sufficiently in order to maintain the muscle tissue when losing fat. Light weights with lots of reps is ineffective. Honey, if you got time to do that just come over to my house and clean for me. That would be be a better workout!
Here are the basics to moving up in weights through your strength program.
Learn Proper Technique
Basic programs will start you with a 3 set, 10 rep structure. Your goal is to choose a weight you can correctly complete all 10 reps of each set. If you are swinging your arms, not going through the complete motion of the exercise, or losing your balance, you have started too heavy. Find a comfortable weight that you can control the movement through the entire workout.
For beginners, even lighter weights will challenge the muscles for a few weeks. It’s key to use this time to do it right and to follow a schedule that will work your muscles in a balanced and effective manner. Starting off on the right foot makes for great success down the road.
Journal Your Workouts
Having a detailed workout journal is invaluable. It shows your progress and it gives you a framework for the weight to begin with at following sessions.
My best tip: In my journal I make notes next to an exercise that says +, -, or /. This means add weight, subtract weight, or good weight. Now I know the next time I wor this muscle group the weight I should attempt.
Skip All of Nothing Thinking
Is it just me or is this statement applicable to a lot of things at PNP? In terms of lifting, many women feel they must be able to complete 10 reps with the same weight or they aren’t doing it right. No Ma’am! Pick a weight that challenges your muscle and is slightly heavier than the last time you lifted. Squeeze out as many reps as you can in your assigned workout.
Example:
If you are using one of my programs, you may do 3 sets of 12 chest presses. Last week you used 10lb dumbbells for all three sets and 12 reps. This week, start with 12lbs. dumbbells. The first set you might make all 12 reps. Set two you may only make it to 5 reps. Drop your 12’s and pick up some 10’s and finish. Set three do the same thing. Maybe you only make 2 reps. Drop and go even if you have to finish with 8’s because you are so fatigued.
What you have done is successfully fatigued and challenged the muscle. Each week you get a little stronger and before you know it you have nice shape appearing in the mirror. Never be afraid of using various weight amounts through an entire exercise program. Only by pushing your muscles to burn and fatigue will you truly get good benefit and growth.
There are many way to move up in weights. This is just one way to do it. By having a solid workout schedule, with exercises designed to enhance your physique, and taking good notes you can improve your health and your shape.