Is it time to go heavier?
How to know when to move up a weight in your strength training
One of the trickier bits of strength training is knowing when to increase (or add) weight. You want to keep progressing but you’re nervous about doing too much and getting injured.
In running, your paces are based off recent race times, so it’s easy to know when you might need to increase your tempo run speed or how fast you do your efforts. But lifting weights is a bit trickier.
I’ve been training for a Deadly Dozen in August (it’s like an Hyrox, but cheaper and easier to get a place) and one of the exercises needs 9kg dumbbells which I don’t have. I have either 8kg or 10kg. I’ve been doing it with 8kg and finding it tough. But last week, though, I tried the 10kg and it wasn’t as bad as I expected.
If you’re working with a PT or doing a class, the trainer will probably give you a nudge when it’s time to go heavier. But if you’re working out solo, how do you know when the time is right to up your weight? Especially when this might mean buying a new set of dumbbells or a kettlebell?
How to know when to move up a weight
One of the most common worries people have is that going heavier will mean compromising form or risking injury. But often, the right time to increase your weight comes before you feel 100% ready for it. Strength training is all about progressive overload - gradually asking more of your muscles so they can get stronger - so you need to keep challenging them.
Signs you’re ready to increase…