This is a question I get constantly asked, how do I know when to increase the weight, reps or time? How do I know if I am trai
ning hard enough? The easiest way to diagnose this is to ask yourself the following questions?
Have you recently increased the weight or reps in the past 2 weeks? If not then you probably aren’t training as hard as you could. You should always be looking to increase reps, weight or time. Our bodies adapt very easily to change thats why we need to be constantly pushing ourselves further and harder. If we fail to do this our progress very quickly slows down and we no longer challenge our selves. If you are unsure if you have increased weight, reps or time then you need to invest in a gym journal and write it all down.
Have you recently added in any new exercises you wouldn’t usually do? If you haven’t changed up your exercises in some time then its about time you do. Don’t underestimate how much one exercise can affect your workout. I recently added one exercise in my routine that I haven’t done for sometime, my legs were recovering 4 days later, I only added four sets onto my routine. Your body gets use to the same exercises so its time to switch things up and add in a new one.
Have you decreased your rest time? If you have been following the same rest time for a long period of time its time to challenge your recovery time and cut your rest short. Again our bodies adapt so well to exercise, you cant train for a marathon by only running 10km. What I mean by this is your body isn’t going to be able to get fitter if you don’t push harder than your comfort zone, it will stay at the limit you keep it in. By decreasing your rest time you will force your bodies recovery rate to work harder and keep up with the demand.
If you are not constantly changing your routine or pushing your body further you will stay the same and no longer see results, which is fine if you want to maintain. But if you want to get fitter, healthier and stronger you need to answer yes to the above three questions. By making sure you answer yes on the above three you will soon get the results you are seeking.
I will leave you with 3 tips to ensure you are constantly progressing and being the fittest, healthiest and strongest you can be.
Get a workout journal - This will be the most useful tool possible to see if you are continuously progressing and pushing yourself harder. Without this you will be guessing and more than likely your guess will be wrong. Write down your weight, sets, reps, time and rest, then try and make sure these numbers progress over the weeks, months and years.
Have a plan - Planning your session before you get to the gym will ensure you push yourself as hard as you can. Going in without one will more than likely result in you giving least amount of effort. Having a plan keeps you on track and focused, with out it you will be scratching your head wondering what exercise to do next. Have exercises planned and think of pushing for personal bests on them.
Find a partner in crime - Finding a good gym buddy with the same goals as you can be very beneficial to your workout. You both want to see each other progress and you both want to progress, they will ensure you push hard even on the days you don’t feel like it.
If you have any other questions you can contact me through my facebook page The Lemon Frog Fitness Company, my Instagram @lemon_frog_fitness or email louis@lemonfrogfitness.org.
Thanks for reading :)