Resistance training is a great way to build muscle and keep a certain level of strength. As your training regimen progresses, you may start to feel like it’s getting too easy. The weights that were once a struggle don’t make you work as hard. Your body is made to adapt to whatever is demanded of it. Building muscle and strength is your body’s way of adapting to your workouts. If everything seems easier, it’s most likely because your body has completely adapted to your current routine and you need to add more weight. Here are a few signs to look for that can help you determine when you need to add more weight to your workouts.
1. You’ve Used the Same Weight for a While
After getting to the 4 to 8-week mark using the same amount of weight, you should usually start thinking about adding more. Try adding a small increase when you get to 4 weeks. An extra 5 pounds can help your body prepare for a higher number when you completely change your workout routine.
2. You Don’t Feel Fatigued
Strength training exercises usually cause muscle fatigue within 15 repetitions. Sometimes fatigue happens sooner if the exercise is intense. If you can do 15 reps or more with proper form and not feel fatigued, then it’s time to add some more weight. Your body has adapted to this routine and the strength in your muscles could be decreasing.
3. You Haven’t Thought of Increasing the Weight That You Lift
When you first began resistance training, the amount of weight you first used is considered as starting weight. Starting weight is meant to introduce you to resistance training and should be increased as you progress. If you haven’t thought about adding more weight to your workout routine after at least 6 weeks, it might be time to put it into consideration.
4. Your Muscles Aren’t Getting Stronger
As you train harder, your muscles will adapt to the intensity. To meet the demands of harder workouts, your body will adapt to them and your muscles will become stronger. If your muscles aren’t adapting to harder workouts, then they won’t progress in strength. This can cause a lot of frustration if you’ve grown accustomed to your current workout routine.
5. You’re Not Sore Anymore
“No pain, no gain” is a phrase that’s become of staple of working out. As cliche as it might be, it holds some truth. When your body isn’t sore after a workout, it probably wasn’t worked very hard. You’re no longer gaining as much muscle. If the soreness is so severe you can’t do the same workout again two to three days later, you might have done too much. A little soreness is good, but too much could mean you have to dial it back a little.
If you feel like you’re experiencing any of these signs, try to increase the difficulty of your workouts to get your body back on track. Resistance training can be extremely beneficial if done correctly. PumpFit Club has multiple workouts with different levels of intensity to help you stay fit and build more muscle and our personal trainers know the ins and outs of safe muscle building. Contact us online to try a free class and get your workouts back on track today!