{"id":12753,"date":"2017-07-13T10:52:05","date_gmt":"2017-07-13T14:52:05","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=12753"},"modified":"2017-07-13T10:52:05","modified_gmt":"2017-07-13T14:52:05","slug":"signs-ready-increase-weight","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/signs-ready-increase-weight\/","title":{"rendered":"4 Signs You\u2019re Ready To Bump Up Your Weight"},"content":{"rendered":"<p>You probably have a favorite group fitness class and a solid (if repetitive) workout routine. But guess what? Getting used to your workout\u2014and your weight level\u2014is a recipe for plateauing. After all, in order to get stronger, gain more endurance, and see those muscles really pop, you have to really challenge them. But how do you know when you\u2019ve maxed out and are ready to move onto something bigger, better, and heavier? Here are four signs.<\/p>\n<h2><strong>1. You Can Do 18 Reps<\/strong><\/h2>\n<p>Get to the end of a set of 18 and feel A-Okay? It\u2019s time to increase your weight, says Michele Olson, Ph.D., an adjunct professor of Sports Science at Huntingdon College in Montgomery, AL. \u201cResearch clearly shows that you need to exhaust the muscles by about 15 reps in order for them to become stronger.\u201d<\/p>\n<p>The right weight should fatigue your muscles in about 12 to 15 reps. And if you\u2019re gassed by rep five? Shave off the amount of pounds hindering you from getting there.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/12\/the-hard-gainers-guide-to-building-muscle\/\">The Hard-Gainer\u2019s Guide To Building Muscle<\/a><\/strong><\/p>\n<h2><strong>2. Your Body Weight Indicates You Should<\/strong><\/h2>\n<p>\u201cA general rule of thumb is to use upper body weights that are about 15 percent of your total body weight,\u201d says Olson. So, if you weigh 140 pounds, that\u2019s 21 pounds\u2014or about a 10-pound weight in each hand, she notes. \u201cThis is still considered a moderately light weight, so you won\u2019t bulk up, but you will burn calories and develop strength.\u201d<\/p>\n<p>As for your lower body? Consider a weight of about 20 percent your total body weight\u2014that\u2019s about 12-15 pounds for a 140-pound person who\u2019s doing exercises like lunges or squats. If it doesn\u2019t feel like a solid challenge, add more weight until it does.<\/p>\n<h2><strong>3. You\u2019re Spending Forever At The Gym<\/strong><\/h2>\n<p>\u201cSerious strength-training enthusiasts know that lifting heavy for five repetitions or less, while extremely challenging, is the quickest way to increase muscle strength,\u201d says Pete McCall, C.S.C.S., a San Diego-based trainer.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/27\/at-home-exercise-equipment\/\">9 Fitness Instructors Reveal Their Favorite At-Home Exercise Equipment<br \/>\n<\/a><\/strong><br \/>\nIf you\u2019re using a light weight for &#8216;toning,\u2019 the only way to improve your muscle definition is to do as many reps as possible until the muscle fatigues, he adds. \u201cThat can take too long; using a heavier weight for fewer reps to fatigue is easier.\u201d<\/p>\n<h2><strong>4. You\u2019re Never Sore<\/strong><\/h2>\n<p>Can\u2019t remember the last time you actually, truly felt that day-after burn? Might be time to up the ante. You don\u2019t want to be so sore you can\u2019t even walk, but sometimes, soreness is a sign that you\u2019re improving and making real strides in your muscular fitness, says Olson. That\u2019s important because the stronger you are, the less likely you are to get injured, fall, or lose lean body tissue, she says.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=protein%2Bpowder\">Shop protein to give your muscles the strength and power they need.<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Increase those weights! You should be sweating WAY more. <a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-ready-increase-weight\/\">Read More <span class=\"screen-reader-text\">4 Signs You\u2019re Ready To Bump Up Your Weight<\/span><\/a><\/p>\n","protected":false},"author":73,"featured_media":12758,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9],"tags":[409,262],"class_list":["post-12753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","tag-increase-weights","tag-workout"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 Signs You\u2019re Ready To Bump Up Your Weight | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Increase those weights! 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