How Much Weight Should I Lift?
Learn how your personal trainer figures out your weight training program, using progressive overload principal.
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One of the most common questions in strength training is figuring out how much weight should be used for each exercise. This is a valuable way to use a personal trainer, but knowing their formula will keep you progressing independently once your sessions are wrapped.
Personal trainers use a principle known as progressive overload. In a nutshell, this is the gradual increase of training demand over time. As the body adapts to a particular workload, the workload must increase if further improvements in strength are expected. The American College of Sports Medicine describes it as the increase of training demand that is needed to get stronger.
How Trainers Decide When To Increase Weight
If we’re doing sets of 12, we want the client to start struggling somewhat around repetition eight or nine. Once a client can consistently exceed the target repetition range, the weight can be increased and the process repeated.
Before training close to failure, proper movement mechanics must be established. If technique breaks down halfway through a set, it becomes difficult to determine whether the muscles have actually reached fatigue or whether the movement pattern has simply deteriorated.
This is why trainers often spend considerable time teaching technique before increasing resistance. Once the movement pattern becomes consistent, the weight can be adjusted.
PQB Athletic can show you correct form with targets to increase lifting load.
We offer mobile personal training in Parksville and Qualicum Beach, leading in a way that empower our clients to continue confidently when we’re not there.
