You show up to the gym. Maybe you speed through your workout. Maybe you use the same weights every workout. Or maybe you always do 12 reps no matter what. Your body adapts over time, and without challenge, there’s no change. So how do we fix that and make sure we are always progressing?

First things first, let’s focus on the lift one rep at a time. Part of lifting is mentally being aware of what muscle you are working with in the exercise you are doing. This is especially true with isolation exercises, think one muscle group, like bicep curls, leg extensions, or hamstring curls. When you perform the exercise, no matter which one it is, you need to do it slow enough that you can focus on the specific muscle you are targeting. Go too fast and you lose the connection to the muscle. Momentum starts to take over and the exercise, in general, becomes less effective than it could be. Sure, going faster will produce some results, and it’s easier, but you will likely stall out with progress, be more likely to develop an injury, and you’re leaving gains on the table.

Second, let’s talk about your weight selection. Each workout you do, you should be looking to progress in some way or another. Maybe it’s adding 2.5–5 pounds, or maybe it’s just one more rep than you did last time. This is called progressive overload, and we need to be applying this method every time you lift to make sure your gains keep coming and don’t just plateau after six months. So take a look at your log. If you’ve been curling 15 lbs for 12 reps for what seems like forever, it’s time to change it up. Try to go up to 15 reps, and if you can, it’s time to go up in weight. Consider starting at 17.5 lbs next time instead of 15 lbs.

And don’t be afraid to go a little outside of the rep range, too. If your range is 8–12 and you constantly hit 12, go up in weight and see if you can still hit 12. Maybe you can only get 10, or maybe it’s heavier than you thought and you only get 7. That’s fine too. That rep range is a guideline, but it’s not always black and white. Ideally, you should be so fatigued at the end of your set that you end somewhere in that range. If it’s far above that range, the weight is too light. If it’s far below—say, 5 reps—it’s a little too heavy for right now. If you get to the end of your set and you could easily do five more reps, it’s time to go up, so long as your form is still solid.

Form is always number one. Keep your form correct and then challenge the weight or reps. You’re at the gym, and after all, it’s not supposed to be easy. It’s going to be a little hard. We choose to do the hard in the gym so the rest of your life outside the gym is easier.

Keep progressing! I’ll see you in the gym! 💪

~ Coach Ame