Weightlifting Intensity: Timing Your Progression

Increasing Weight Limit for Lifting

Weight training is a powerful tool for transforming your body and improving overall fitness. By challenging yourself and pushing your limits, you can reap numerous benefits, including increased muscle strength and improved cardiovascular fitness.

As you embark on your weight training journey, it's essential to find the right balance between pushing yourself and listening to your body's limits. Rob Sulaver, the CEO of Bandana Training, advises starting with weights that feel easy during the warm-up assessment, ensuring form is spot-on. To determine the right weight for a new exercise, Sulaver recommends starting with 50% less than expected and doing a few reps with that weight, gradually working your way up.

One of the keys to avoiding plateauing and seeing gains is to add weight every week in small increments, such as 2.5% heavier than the prior week. If you're experienced with dumbbells, kettlebells, or a barbell, indications of when to add more weight include a slow speed of the lift, compromised form, and feeling sweaty and short of breath after sets.

Light weights and high reps may become a waste of time if you're looking for a challenge and change in your body. Instead, use a weight that feels challenging, where you need to slow down to complete reps with good form, for your first set. If your last couple of reps are easy at normal speed, you could probably go heavier.

Lifting weights could also have additional benefits beyond muscle and strength gains. For instance, it might improve running economy and reduce waist circumference. A 2019 study found that as long as you lift until failure, the amount of weight doesn't matter. However, lifting 2 to 3 pounds for hundreds of reps will only make you good at lifting that weight for hundreds of reps.

It's important to note that lifting weights won't cause an overnight bulk-up. Sulaver, the founder and CEO of Bandana Training, explains that consistent strength training is a long-term commitment to seeing changes in your body. To see gains and create a lean yet strong physique, you cannot push the same weight week in and week out and expect not to plateau.

In conclusion, a consistent strength training program has numerous benefits, with at least 19 benefits listed elsewhere. If you want to be good at a challenge and see changes in your body, follow the tips above. To find out more about starting weights for beginners, refer to Bandana Training's official resources such as their website, blog, or social media channels where Sulaver may share guidance on this topic.