How Often Should I Increase My Weights?
The key to building strength and progressing in your workouts is to challenge your muscles, but you don’t need to (and can’t) increase your weights every week. Progressing at the right pace is especially important if you’re in a calorie deficit, as your energy for strength gains may be more limited compared to when you’re bulking.
When to Consider Adding Weight
You should think about increasing your weights if:
The last 2-3 reps of your set feel too easy in a 10-12 rep range.
You feel confident with your form and can complete your set without compromising technique.
How to Safely Increase Weights
When you’re ready to add weight:
Start small—add 2.5-5 pounds for smaller muscle groups (like arms) or 5-10 pounds for larger muscle groups (like legs).
Reduce your reps to 6-8 with the new weight, if needed, to maintain proper form. Once you’re comfortable, gradually work back up to 10-12 reps.
Always prioritize form over heavier weights to prevent injury and target the right muscles effectively.
Progress in a Deficit
If you’re in a calorie deficit for fat loss, it’s normal for weight increases to happen more slowly. Building strength is still possible, but your progress will be steadier than when you’re eating at maintenance or in a surplus.
Key Takeaways:
You don’t need to increase weights every week; focus on steady and sustainable progress.
Make sure your form is solid before adding weight.
Use how the last few reps feel as a guide—if they’re too easy, it’s time to challenge yourself more.
Be patient with progress, especially if you’re in a deficit.
Strength is a journey, not a race. Listen to your body, increase weights when it’s appropriate, and enjoy the progress you’re making!
