This week we’re going to cover progression. What does it look like? How do you know when to add weight, more reps, or push harder? These are questions we all inevitably face at some point during our fitness journey. Regardless of your goals, you're going to progress somehow. Otherwise, you're not going anywhere.
But first, a few reminders...
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week.
Question 1: I'm starting to stall in progress. Should I add more weight, or do more reps?
Of course, the answer depends.
What are your goals, and which exercises are you doing?
If your goal is simply to get stronger, you’ll likely add more weight to heavier, compound movements. That doesn’t mean rep work won’t help, but ultimately your goal is to lift more weight. So you add weight. Of course, mastering bodyweight comes before adding any additional weight. When it gets hard to add more weight, add more reps. Cycle between the two. If there is any breakdown in technique with more
weight, focus on more reps. If you are new to strength training, or coming off a layoff, focus on bodyweight training.
As far as exercises go, stick to higher reps for isolation work. Think your bicep curls, tricep extensions, and ab work. 12-20 reps tend to work best for these movements. I typically avoid high rep work on exercises involving the lower back, however. Deadlifts or power exercises, for example, tend to bring fatigue easily. If the exercise is very technical, I go with lower reps (5 to 12). In these cases, it
might make sense to add more weight first, but only to the point you can control abdominal bracing. You can also adjust rest periods to stay safe with technical exercises.
Unfortunately, the above are highly oversimplified answers to a complex question. They’re good starting points, but adding a few pounds or reps isn’t always the answer.
A third solution I haven't mentioned is to change the exercise instead. Add a new stimulus to provide a slightly new challenge. No that doesn't mean do something crazy, like balance on a Bosu ball before jumping on a box with a barbell over your head. Instead, add in a variation. Switch to a single leg split squat instead of a goblet squat, or do pause reps on your squats. Something as simple as
shifting hand positioning during a press tackles different musculature, and it causes your nervous system to adapt to new demands. You'll become a novice all over again, and will find new ways to make progress without risking injury.
Question 2: I just started working out and I'm not seeing results fast enough, should I just push harder?
Before answering this question, I think it's important we define "results" and "fast enough". Obviously, you want to see some progress toward your goals. It can be frustrating and discouraging not to! But some results simply take time.
Now, don’t get me wrong - we’re going to push you during your workouts! But by simply looking at the average numbers, you can see how difficult it is to burn enough calories to lose fat by simply working out. You will have to make changes in regards to what you are eating. Pushing harder could burn a few more calories, but you’re more likely to get injured than anything. If you push too hard, too
fast. And nothing slows progress like an injury.
Plus, the body needs time to recover. Driving yourself into the ground every workout will absolutely result in overtraining, eventually. If you're only breaking yourself down, your body will rebel. Your stress hormones elevate, your metabolism slows, and your sleep quality and mood drop. Sure, you might feel like you’re going places faster. But it’ll come back to haunt you. Don’t trade long-term
progress for short-term results
The answer is not always push harder! Most of you need to worry about being consistent first. I suggest focusing on other areas. How’s your nutrition? Can you fuel your workouts better if your goal is performance? Can you cut out a beer or 2 to remove those extra calories? How’s your sleep? Could you get a little more activity outside of the gym? Maybe go for a walk instead of watching TV at night, or get up and
move more at work.
Some things just take time. We’re trying to make a lifelong, lasting change! We want your newfound strength, mobility, or weight loss to last. I do understand, however, that it can help to see tangible results. Taking note of other ways you’re making progress can help tackle that mental block. Have you consistently come to the gym? Are you more mobile? Or maybe you can finally put your shirt on without
pain! Maybe you can do that first pull-up or push-up! It can be hard to congratulate yourself for the smallest of victories, especially when you feel like you have so much further to go. But celebrating the small stuff is important to staying consistent, and consistency is the key to long-term success.
If you need a little help on figuring out how to progress, or aren’t convinced you’re getting anywhere, come talk to us. We’ll sit down and assess your individual situation to brainstorm solutions that work for you. That’s why we call it exercise prescription!
Hit reply or call/text 757-589-7028 to take advantage of a free trial week! Set up a 5-minute call to learn all the details, or use a free one-on-one consultation before making a decision. Let's help you find the right service!
Looking forward to speaking with you soon!
Detric Smith, CSCS, ACSM EP-C, Precision Nutrition Level 1