When to Increase Workout Weights

A Practical Guide to Safely Amping Up Exercise Intensity

We’ve all been there – stuck in a workout rut, feeling like we’re not progressing, just going through the motions. It’s easy to get comfortable with the weights we’re using, but sometimes, it’s necessary to shake things up and challenge ourselves a bit more.

Knowing when to increase the intensity of your workout can make a huge difference in your overall fitness progress.

1. Listen to Your Body:
One of the most important things to remember when deciding to increase your weights is to listen to your body. Pay attention to how your body responds to your current weights – are you breezing through your sets or struggling to complete them? If you find that your current weights are no longer challenging, it might be time to increase them. Your body will give you signals when it’s ready for a change – listen to them!
2. Follow the 2 for 2 Rule:
A common rule of thumb in weight training is the 2:2 rule. This rule states that if you can complete 2 additional reps with perfect form on your final set of an exercise, it’s time to increase the weight. This ensures that you consistently push yourself and progress in your strength training. Remember, growth happens outside your comfort zone.
3. Progress Over Perfection:
It’s important to remember that progress is always more important than perfection. Don’t get caught up in lifting the heaviest weights possible. Instead, focus on gradually increasing your weights over time. Small, incremental changes can lead to big results in the long run.
4. Mix Up Your Routine:
Consider mixing up your routine to keep your workouts interesting and continue making progress. Try incorporating different types of exercises, varying your rep ranges, or adding in new challenges like drop sets, time under tension or supersets. Changing things up can help prevent plateaus and keep your body on its toes.

5. Follow a Program vs Doing Random Workouts:

If you’ve ever found yourself just randomly choosing workouts on a whim, it’s time to consider the benefits of following an exercise program. With a structured plan, you’ll be able to track your progress over time and better understand when to increase your weights. Plus, a well-designed program can help you avoid over-training certain muscle groups or neglecting others entirely.
PRO TIP:
If you aren’t following a program now, come and try us out at Over Fifty Fitness. Follow our Workout Calendar and see for yourself how much easier it is to have someone else program your workouts.

Knowing when to increase the intensity of your workouts is crucial for making progress and achieving your fitness goals.

So remember to listen to your body, follow the 2 for 2 rule, focus on progress over perfection, mix up your routine, and follow a plan.

Don’t be afraid to step out of your comfort zone and take your workouts to the next level – you’ve got this!

Hi, I’m PJ Wren.

I’ve been working with people of all ages, all fitness abilities, and varying fitness goals for over two decades.

I’ve helped thousands of women over the years who are just like you, feel more energized, stronger, and more confident in their bodies. I turn gym goers and non-believers of getting fit at home into believers, with at-home workouts that will give you the results you want, no gym equipment or crazy diet required!

I’m passionate about women over 40 because I am over 40 myself.

I know what it feels like to be middle-aged, and what it’s like to have a hot flash while looking for my bloody reading glasses.

I’m honoured you choose me, in the HUGE ocean of fitness professionals, to help you get fit, get strong and get fierce.

I promise to only give it to ya straight while listening to what you want, and what you need.

ox PJ

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