When to lift heavier weight

9 May 2024 · 1 min

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1:01

In this concise instructional video, the trainer explains a simple progressive overload method for strength training. He advises abandoning a fixed 3 × 10‑rep scheme in favor of a 3 × 8‑12 rep range. The athlete should add one rep each week while keeping the weight constant. Once the top of the range (12 reps) is reached, the weight is increased (e.g., from 50 lb to 55 lb) and the rep count is reset to the bottom of the range (8 reps). This cycle repeats, providing a clear, repeatable framework for when to add heavier weight.

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If you want to know when to lift heavier weight in your workouts, then here's my favorite strategy I use, which might help you as well. First, I need you to stop doing 3 sets of 10 reps. And instead I need you to do 3 sets of 8 to 12 reps, because now you're shooting for a rep range instead of just trying to hit one number. And this is going to be the key because let's say week 1, you're doing 3 sets of 8 reps Next week you do 3 sets of 9 reps with 50 pounds. Third week, 3 sets of 10 reps at 50 pounds. And then finally week 4, let's say you get 3 sets of 12 reps at 50 pounds. Because you've now hit the top end of the rep range you have, that is when you would increase the weight you are lifting and decrease the reps to the bottom of the rep range. So you would do 3 sets of 8 reps at 55 pounds and you just keep repeating this cycle.