How to increase your weights and get stronger

Before we go into how to increase your weights I want to stress that when exercising your form is the most important thing to get right before you start to increase in weight. Remember, form should always be your priority. 

Form is about targeting the right muscles as well as injury prevention. An example of good form would be not leaning back or using your neck to help lift the weight when you’re performing bicep curls. 

Which weights should you choose?

A good rule of thumb is to choose a weight that challenges you without forcing you to complete the movement in an unsafe way. 

When I recommend reps for exercises, choose a weight that is challenging enough for you that the last 3-5 reps burn and feel tough without sacrificing your form. For the timed circuits, choose a weight that is challenging enough to keep the movement fluid for the time, but again not sacrificing form. If you are not sure what weight to start with, always go lighter and increase the weight on the following circuit. 

So before you try a new exercise it is best to practice it a few times without any weight or with a light weight just to make sure your body understands how it’s supposed to flow and feel.

Learn: the difference between primary and secondary muscles

How do I make sure I am getting stronger and increasing weight? 

With my program you’ll notice that over time you become stronger in a number of different ways; muscular strength, muscular endurance and cardiovascular endurance. 

In order to increase your muscular strength you should make sure you are increasing weight on your second and/or third round for REP circuits (unless directed otherwise in circuit notes). 

Remember that when you increase your weight you will have to decrease your reps. That’s ok because you’ll soon get stronger with that resistance and be able to increase your weight again. If you feel that you can easily exceed the recommended REP range that is a great indicator that you should increase your weight. 

For muscular endurance, you should aim to keep your movements fluid and at a steady pace for your TIMED circuits. Try not to stop for the time stated in the circuit notes. To become stronger in this area try going a bit quicker to fit more reps in the time recommended. 

Your cardiovascular endurance will be built overtime from doing the workouts. Full body workouts will have a cardio element to them in timed circuits. Building your cardiovascular endurance is about being consistent. 

If you are unsure of anything, want advice or just to share your progress I’m only an email away. You can get in touch with me at [email protected] and I will get back to you as soon as possible.

 

Alexia Clark