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Weight Training: Change It Up

The human body is fairly adaptable, but it also has a natural desire to maintain the status quo. Meaning that, when it comes to exercise, your work is never really done because you need to keep challenging and surprising your body. As this is true in cardio, it is true in strength training too.

You should aim to change your weight training program every four to six weeks to prevent the plateau period that comes when your body adapts to stress. You can either increase the weight or the number of reps, but you have got to change it up.

Fit's Tip: To keep your routine interesting during that 6 week period, up the weight on dumbbell and medicine ball exercises and do half as many reps. Try that every 4 to 6 workouts.


Join The Conversation
melda melda 9 years
ha i never understand using dumbbells andi have no weight machines
ensypher ensypher 9 years
Up the weight by 5lbs or 2.5lbs and see how it feels. If by the end of a 10-15 rep set it feels easy then you should increase it more. 5lbs definitely does the trick for me!
ley ley 9 years
you guys can test if your lifting the right amount of weight - generally you should try 10 reps if your usingg the right amount you should be struggling to get the last two reps, if you can easily do 15 or more then your using too light of weights. :) Oh and for the women - dont be afraid to lift heavy weights you're definately not going to look like a guy since we dont have enough testosterone to grow as big. in fact ALOT of fitness models lift pretty heavy.
mrbunsrocks mrbunsrocks 9 years
ktacce - I'm using free weights/dumbbells, so I usually up the weight by 2 pounds or so (depending on what weights I have). Sometimes the jump can be too much, so I pyramid (i.e., do the first half or so with 10 pounds, and then drop to 8 pounds when it gets to be too much). It's a good way to develop your strength without lifting so much you injure yourself (it's good to push yourself a bit, but not too much, because you definitely don't want to get hurt!).
LaLa0428 LaLa0428 9 years
Thanks for this, I just introduced weight training into my workouts.
mwmsjuly19 mwmsjuly19 9 years
I've heard you should up the weight by 10-20%. But I'm not for sure on that. I usually add 5 lbs on each side and go from there.
ktacce ktacce 9 years
up the weight how much?
mrbunsrocks mrbunsrocks 9 years
I like to up my weights as soon as it gets a bit on the easy side. I usually use videos to train (the Jari Love Ripped Series), and she always has intensity-based modifications you can do to avoid plateauing (i.e., upping the weights, increasing a rise, holding a position for longer, etc.). It's a great series for someone who isn't really into public workouts. :)
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