Opinion:
Have you ever picked up a light box and thought, “That was easy!” While you might be happy that it was a breeze, you probably realized you would not get any stronger if you only lifted that light box. To get stronger, you would need to lift a box that was somewhat challenging. Of course, you don’t want to immediately lift a “too heavy” box even when your goal is to get stronger. Something too heavy could potentially cause a strain or an injury. You want the “Goldilocks weight,” not too light or not too heavy, but just right! If this concept makes sense, you now understand an important strength-training idea. I will explore a few others in this month’s article.
1. Start with a weight that is right for you. People often ask me what amount of weight they should use on a given exercise, like a bicep curl or squat. I cannot tell them whether they should use 10, 20 or 30 pounds on an exercise without knowing their base strength level. When working with a new client, we will take some time to figure out what the best starting weight is on each exercise for them. Through trial and error, we can determine when a weight is appropriately challenging. People have differing strength levels and what might be too light for one person, can be too heavy for the next person. I always recommend erring a little on the light side when you are beginning. If you know you can lift 15 pounds but are not sure about 20 pounds, stick with 15 at the outset. Remember your tendons and ligaments do not increase in strength as quickly as your muscles. To avoid injury to those tissues, I recommend being a little conservative at the beginning with weights. Get the form down, and then consider increasing weight.
2. Start with the right weight, but progress. As mentioned with the box example, if you stick with a light weight indefinitely, you will not get stronger. You do not have to be super-aggressive, but you definitely want to increase weights over time. You should feel confident when increasing the weight, and that makes it OK, and even recommended, to progress at a conservative pace. Challenging yourself in an appropriate manner is crucial to gain all the benefits strength training provides. I use the term “incremental increase” or “incremental improvement” to communicate the idea to continue to challenge yourself. You will know your weight is right when you find it challenging to finish the exercise on each set. If you get to the end of the exercise and you still have that “light box” feeling, the weight probably needs adjusting. Try a few pounds heavier, and you’ll find a better challenge.
3. Your increases will slow at some point. Weights often increase fairly quickly for a strength training beginner, but at some point, you will approach your genetic strength limits. While the amount of time needed to approach those limits varies by person, people often approach them within their first two years of strength-training. Remember, there are many factors other than weight that help you maintain or increase strength. You can move the weight a little slower or a little faster and maintain great form. You can even do something called isometric holds, where you stop the weight for a second or two to increase the resistance. You can add a few sets to your workout or add an extra day to get even greater benefit. Just do not get discouraged if the weights do not continue to increase as rapidly as they did when you started.
Full body strength-training as detailed in this article is the best way to retain muscle, maintain function and maximize quality of life. There is a direct correlation between strength and ability to perform daily tasks like carrying groceries, climbing stairs and moving independently. According to Harvard Medical School, maintaining muscle mass through strength training can also be beneficial for heart health, managing blood sugar issues and helping you maintain a healthy weight. Every major medical organization in the world recommends it for optimizing health throughout a lifetime.
Jeff Blair (M.S.) is a certified personal trainer, fitness author and founded the SoCalSport Personal Training Studio in Westchester in 2011. Reach him at jeff@socalsport.com for questions or comments.
By Jeff Blair