How do I progress my workouts?

Are you guilty of doing what’s “comfortable?”

Do you pick up the same 15 lb dumbbells every time you wander over to the weight rack? 

Do you stay at the same 6.2 speed on the tread, every time you get in some cardio?

Do you hit the same 10 reps, every time you do a deadlift, or shoulder press?

I see you. 

And I’m sorry to burst your bubble but…..you’re not pushing yourself hard enough. In fact, I’m calling you out, and I’m challenging you to STEP IT UP. 

Because if you want to get stronger in 2023, you need to progress your workouts.

Why should I progress my workouts?

You see, your body is smart – as you continue to place the SAME demands on it, your body continues to adapt, and things start to feel “easier.”

Maybe your breathing isn’t as heavy, or your exertion level goes down – and that’s a good thing! Congratulations! You’re making progress!

But if you want to continue to IMPROVE your fitness level, something has to change. 

Because once your body has adapted to a certain load, or tempo, or rep scheme……you need to find a NEW way to place greater demands on it, so you don’t plateau. 

How do I know if I’m ready to progress my workouts?

1. Your goal is to continue getting stronger, and you want to make improvements in your overall level of fitness.

2. You’re getting bored, and you want to try something new. 

3. Your RPE is less than 7 (on a scale of 1-10), during your workout. RPE stands for Rate of Perceived Exertion, and it’s a tool to measure the intensity of your workout. RPE is based on how hard you FEEL like your body is working, based on: increased heart rate, breathing rate, and muscle fatigue. Check out this Strenght Girl blog post to learn more (How to Improve Your Workouts Using RPE).

How do I progress my workouts?

Simply put, progressing your workout means changing it to make it more challenging. And remember, you want to hit an RPE of 7, or greater. This could happen in 5 different ways:

• Increase the weight

Plain and simple - pick up heavier weights – just make sure your form is dialed in first. The last thing you want to do, is get injured, because you’re performing sloppy reps with a heavier load. 

• Increase the reps

Another easy way to progress your workout is to add more repetitions. Instead of doing 10 reps, try 12 or 15. Keep the weight and rest periods the same.

• Decrease your rest 

If you normally take a 45 second break between sets (or…let’s be honest, a 3 minute break because Sara just HAD to tell you about her date last night), try shortening it to 30 seconds. This will challenge your body to recover faster.

• Increase the frequency/duration 

If you workout once per week, try adding a second workout into the mix. If you normally workout for 30 mins, try 45. Push yourself to lace up, for longer – and inevitably, you’ll tax your muscles more. 

• Change your exercises

Hitting the same muscle groups, in the same way, every time, is a recipe for adaptation (and boredom!). Try throwing in some tricep dips instead of the overhead extensions you normally do. Try split squats with dumbbells instead of barbell back squats. Mix it up, and have some fun!

How often should I progress my workouts?

When you first start working out, you’ll want to progress your exercises once every 4-8 weeks. This stage is called the “improvement stage,” and it’s usually a period of significant growth.

After about 6 months of regular exercise, progressions can take place less often. This is the “maintenance stage,” and during this time, the goal is often to maintain the strength gains you’ve already made. Progressions can happen once every 3-6 months, depending on your specific training goals.  

Feeling READY to progress your workout in 2023? I’d love to help you! Reach out, if you’d like to chat about working together! 

Check out my programs page to find the right fit for you!