Increase weights? Boost Immune System!
Today we will talk about …..
☑️ When to Increase Weights?
☑️ Tips to Boost Immune System
☑️What is Semi private Training ? 1 on 1? Group ?
☑️ Baby Boomer Fitness? Youth Fitness?
☑️ When to increase weights?
When To Increase Weights In The Gym
You’ve started lifting weights and whether it’s your first time or if it’s been a while, you may be wondering if you’ve selected the right weights. The appropriate weight and timing for increasing will vary for everyone, but there are some easy ways to tell when you’re ready.
A few tips on how to choose the right weights and when it might be time to try lifting a bit more. These are general tips to help you increase your strength safely, but always consult a personal trainer if you need more.
How to choose the right weight to start with
If you’re just stepping foot in the gym for the first time, it can feel intimidating to select weights for movements you may never have done before. Don’t let that scare you, with a little bit of planning you will be on your way in no time.
It’s best to have a plan of exercises you plan to do for each workout. Bring a sheet of paper or create a note on your phone with the exercises you would like to do and how many reps of each you want to complete. If you have a personal trainer, they will take care of all planning, so you can just focus on working out.
Better to start too light, then to start too heavy. Choose a weight that seems challenging but safe. At first, You want to be able to do the exercises without straining. You should feel some muscle fatigue as you finish the last few reps.
Most weight lifting programs will recommend an 8-12 rep range, which means that you can complete an exercise 8-12 times in a row. Take note of the weight that feels best for each move and use that to guide future workouts.
How to know when it’s time to increase your weights
When you’ve perfected your workout routine and you’ve been doing it consistently for a few months, you may be wondering how to know when to increase.
If you find that you’re breezing through your workout and you’re not feeling fatigued by the end of a set, that is a sign it’s time to bump up your weights. You never want your workout to feel too easy.
Also, keep an eye on your muscle soreness. In the beginning, you will likely be sore a lot because your muscle fibers are consistently being broken down and rebuilding as your body adjusts to this new level of exercise. Once you’re in a workout routine, you may notice this less and less. This is normal.
How much weight to increase will depend on the type of movement you are doing, but a good place to start is by gradually going up to the next available increment. You are able to add weight faster to compound exercises that work a lot of muscle groups at one time.
Only increase your weight until the point where you are back to feeling as if you almost can’t complete a set. You have to get out of your comfort zone to make progress. If you are doing sets of 10 reps, you want the last 2-3 reps to feel challenging but not impossible.
Smart weight lifting
Always make sure that you understand the fundamentals of the exercises you want to complete so you can select a safe weight for each movement. Investing in a personal trainer, even if it’s just for 1-3 sessions will go a long way.
When in doubt, lift less than you think you can until you’re sure that you can do it. What feels good for 1-2 test reps may feel very difficult in a series of 8-12 reps. Make changes and increases slowly and only after you know you have mastered a move and are ready for more.
Most importantly, don’t compare the weight you’re lifting to anyone else. Everyone’s body is capable of different things and it’s important to listen to your own body’s limits to avoid injury.
☑️ Tips to Boost Immune System
Check out this great article from Harvard Health about how a healthy lifestyle improves your immune system. Click on the link below =>
☑️What is Semi private Training ? One on One? Group Training?
Semi-Private is Personal Training in a small group of 2-5 people. It is the perfect fit for those who …
- Want personal training , but want to save some money
- Enjoy groups, but not a fan of large groups
- Need more personal attention to reach your goals
- Like the feel of Traditional Strength Training, not just Circuits
- Not a fan of Contracts
We find the right group for you based on your schedule, budget, goals, and preferences of who you want to work with . Or you can start your own group with a partner or two. We have a lot of times to choose from between 5AM and 8PM. Send us an email to learn more.
Of course we still have our 1 on 1 training and Group Fitness services! 1 on 1 for those who want extra attention. Group for those who enjoy the energy and support of a group!
☑️ Baby Boomer? Fat Loss? Youth Fitness?
Tell us your goals or set up a no charge consultation! Our Groups are for any fitness level. We even have semi- private and personal training services with themes if you feel more comfortable working with people chasing a very specific goal.
Email us at [email protected] or text 757 589 7028 for more information!
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Detric Smith, CSCS, ACSM Exercise Physiologist, Precision Nutrition Level 1 Coach
Owner, Results Performance Training
P.S- Email us at [email protected] or Text 757 589 7028 to Get a Free consultation + Trial Session. Learn more about our Group Fitness, Small group, or 1 on 1 training services.