If you were able to 27 before reaching failure? Definitely time to grab heavier weight! If you were truly only able to do 11 or 12 reps before reaching failure? Then maybe the weight you’re using is ok. This would be a great time to take a single set and see how many reps you can do before reaching failure and can no longer complete another repetition. Your chosen weight feels kinda hard, but you suspect you may have more gas in the tank. Let’s say a set is prescribed for 10 repetitions.
Provided you’re not seeing any of the above mentioned signs that your set should stop, the best way to know is to periodically “rep out.” (Again, this is all a bit subjective this is why having a coach is so helpful!)Īnd with that, we return to our original query: How do I know when I should go heavier with my weights? Furthermore, we don’t want to push every single working set to failure. On the other hand, allow too much slop in your movement, and you can engrain subpar movement patterns that can lead to injury over time. On the one hand, if your technique is letter perfect on the very last rep, you are almost certainly lifting too light for a true working set. *This last one is the most subjective, as there’s room for debate as to how much variance you can allow with technique.
In classes, we often use time-based intervals this is the same idea, but the goal is to be able to keep repping until the time for that set ends. When you’re using a well-designed program (like at MFF!) you’ll usually have a specific number of reps to hit in a given set when weight training. So let’s now address this question: How do you know when the weight is TOO heavy? So if you’re a non-performance focused human merely using fitness to live your best life? There’s a time and a place for seeing what gas you’ve got in the tank and pushing up your weights. On the other hand, if we get comfortable lifting the same weights all the time, we can inadvertently lull ourselves into fitness complacency. At a certain point, your strength gains will plateau unless you implement specific programming protocols that are beyond the interest of your average human just looking to be fit (fancy periodization schemes, the use of bands and chains, very low rep sets, etc.). And once you’re an intermediate trainee, we don’t want to shoot for a personal record each and every workout. When your goal is general health, hotness, and happiness, we don’t need to be powerlifters. You’ll be stronger, generally more useful, and harder to kill in the event of a zombie apocalypse.You’ll provide sufficient stimulus to gain muscle (if you’re eating enough food and doing enough total volume of training).You’ll provide a bigger global challenge to the body, which lead to a modest “afterburn” effect that increases total calories burned, as well as provides a training effect for the heart and nervous system.You’ll do more mechanical work and therefore burn more calories (which can contribute to fat loss).Within reason, the heavier loads you lift, the more pronounced your fitness outcomes: How do I know when I should lift heavier weights?įirst, let’s unpack WHY you’d want to go heavier with your weights… Today I wanted to share some teachin’s on a common question from Ninjas:
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