Increasing the Weight You Lift

A Guide for Progression and Strength Gain

AuthorAuthor

Coach Emma & Coach Jose
June 13, 2024

INCREASING THE WEIGHT YOU LIFT

Issue #22
Happy Thursday!

Ever wonder, "When should I increase the weight I'm lifting?" In this issue, discover essential tips for maximizing your progress in strength training. Whether you're starting or advancing your routine, these insights will guide you toward achieving your fitness goals effectively. Plus, don't miss out on our free Strength Progress Tracker Worksheet to help you stay on track!

QUOTE TO CONSIDER

"Sometimes we may not see changes or progress on the surface, but reflecting on our journey reveals how much we are achieving, even when we don't notice. That’s a win."

COACHES CORNER

COACH JOSE
Certified Personal Trainer

☝️ Coach's Perspective: Fitness success hinges on consistency, not perfection. From my experience as a certified personal trainer, I've seen that steady progress, no matter how small, transform goals into realities. Stay committed to your journey, embrace the process, and recognize that each effort adds up over time. Celebrate your achievements along the way—they're proof of your dedication and determination.

COACH EMMA
Certified Personal Trainer

🛒 Approved Pick: Strong App is an intuitive, easy-to-use workout tracker and strength training planner. I first used it in 2017, and it significantly boosted my motivation by allowing me to track my progress seamlessly. It kept me accountable and focused on reaching my fitness goals with clarity and efficiency.

WORKOUT OF THE WEEK

💪 7-MINUTE FULL BODY WORKOUT
With Exercise Explanation

This no-rest (rest only if needed) workout is designed to increase your heart rate, make you sweat, and maximize the efficiency of your short workout session.

Warm-Up (1 minute)

  • Jumping Jacks (30 seconds): Stand with your feet together and arms at your sides. Jump up, spreading your feet and raising your arms overhead. Jump back to the starting position.

  • Arm Circles (30 seconds): Stand with your feet shoulder-width apart. Extend your arms out to the sides and make small circles forward for 15 seconds, then backward for 15 seconds.

Workout (5 minutes)

  1. High Knees (30 seconds): Stand in place and lift your knees as high as possible, running quickly in place.

  2. Push-Ups (30 seconds): Get into a plank position with your hands under your shoulders. Lower your body until your chest nearly touches the floor, then push back up. Modify by doing push-ups on your knees if needed.

  3. Squats (30 seconds): Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your back straight and chest up. Return to standing.

  4. Plank (30 seconds): Hold a plank position with your forearms on the ground and your body in a straight line from head to heels.

  5. Mountain Climbers (30 seconds): Start in a plank position with your hands on the ground. Alternate bringing your knees to your chest quickly, as if running in place.

  6. Burpees (30 seconds): From a standing position, squat down and place your hands on the ground. Jump your feet back into a plank, then jump back to the squat position and jump up with arms extended overhead.

  7. Lunges (30 seconds): Stand with feet together. Step forward with one leg, lowering your body until both knees are at 90 degrees. Return to standing and switch legs.

  8. Bicycle Crunches (30 seconds): Lie on your back with your hands behind your head and legs lifted. Alternate touching your elbows to the opposite knees in a cycling motion.

  9. Side Plank (Right) (15 seconds): Lie on your right side and lift your body, supporting it on your right forearm and the side of your right foot. Hold your body in a straight line.

  10. Side Plank (Left) (15 seconds): Switch to your left side and repeat the side plank position, holding your body in a straight line.

Cool Down (1 minute)

  • Standing Forward Bend (30 seconds): Stand with feet hip-width apart. Bend forward at your hips and reach toward your toes, keeping your knees slightly bent.

  • Child's Pose (30 seconds): Kneel on the ground, sit back on your heels, and stretch your arms forward, resting your forehead on the ground.

FUEL YOUR WEEK

🥙 AVOCADO TUNA SALAD
No-Cook Protein-Packed Meal

Ingredients:

  • 1 can of tuna in water (5 oz)

  • 1/2 avocado, diced

  • 1/4 cup diced cucumber

  • 1/4 cup cherry tomatoes, halved

  • 1 tablespoon olive oil

  • 1 tablespoon lemon juice

  • Salt and pepper to taste

Instructions:

  1. Drain the water from the can of tuna and place the tuna in a mixing bowl.

  2. Add diced avocado, cucumber, and cherry tomatoes to the bowl.

  3. Drizzle olive oil and lemon juice over the ingredients.

  4. Season with salt and pepper to taste.

  5. Gently toss everything together until well combined.

Enjoy the avocado tuna salad alone or with whole grain crackers, on a bed of mixed greens, or stuffed into a whole wheat pita or bread for a satisfying meal. Adjust seasonings and ingredients as desired.

BEYOND THE BENCH

🏋️ INCREASING THE WEIGHT YOU LIFT
A Guide for Progression and Strength Gain

Weightlifting is a journey of progress, patience, and persistence. Knowing the right time to up your weights is crucial for making gains while avoiding injury. This guide will address the who, what, when, where, why, and how of increasing weight in your lifting regimen.

Who Should Increase Their Weight?

Everyone who lifts weights will need to increase their weight at some point to continue making progress. This includes:

  • Beginners: After establishing proper form and gaining initial strength.

  • Intermediate Lifters: To continue building muscle and strength.

  • Advanced Lifters: To push past plateaus and achieve higher performance levels.

Signs You Should Increase Your Weight

  1. Completing Reps Easily: If you can finish your sets easily and still have energy left, it's time to increase your weights. Your last few reps should feel challenging but manageable.

  2. No Progress in Strength or Muscle Gain: If you’ve hit a plateau, increasing the weight can help you break through stagnation.

  3. Improved Form and Stability: When you can perform exercises with perfect form and without any wobbling, you're ready for a weight increase.

  4. Increased Repetitions: If you can perform more reps than your target range, it's a sign to increase the weight.

When to Increase Your Weight

  1. Every Few Weeks: Evaluate your progress every 2-4 weeks. If your current routine is becoming too easy, it’s time to challenge yourself.

  2. When You Hit a Plateau: If you’ve been stuck at the same weight and aren’t seeing improvements, it’s a clear indicator to increase your weight.

  3. Listen to Your Body: If you feel like you can lift more without compromising form, go for it.

Why You Should Increase Your Weight

  1. Muscle Growth: To build muscle, you need to challenge your muscles with progressively heavier weights.

  2. Strength Gains: Increasing the weight you lift helps build strength, beneficial for daily activities and overall health.

  3. Overcoming Plateaus: Adding more weight can help break through performance plateaus.

  4. Enhanced Performance: Lifting heavier weights can improve your performance in other physical activities.

How to Safely Increase Your Weight

  1. Small Increments: Gradually increase the weight, for instance, by adding an extra pound to each side of the barbell or by using slightly heavier dumbbells. This helps your body adjust without risking injury.

  2. Maintain Proper Form: Never sacrifice form for heavier weights. Proper technique is crucial for preventing injuries and maximizing gains.

  3. Use Spotters or Safety Equipment: When attempting heavier weights, especially in exercises like bench presses or squats, use a spotter or safety equipment to avoid accidents.

  4. Warm-Up Properly: Always warm up before lifting heavier weights to prepare your muscles and joints for the increased load.

  5. Listen to Your Body: Pay attention to how your body feels during and after lifting. If you experience pain (not to be confused with the typical discomfort from effort), you may need to reevaluate your weight increase.

  6. Track Your Progress: Keep a log of your workouts, noting the weights used and the number of reps and sets completed. This helps you monitor your progress and know when to increase your weight.

Free Worksheet: Strength Progress Tracker

Effortlessly monitor your strength gains with our free worksheet, recording vital details such as exercise, weights, reps, and targets for your next session.
Take your lifts to the next level. Download now!

THANKS FOR READING, SEE YOU NEXT THURSDAY!

Feel free to reply to this email with your thoughts, questions, or feedback.

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