Upping weights - am I progressing too slowly?

[redandyellowbits]

I currently lift weight at home 3 x week and I've done this for around 6 months. I had a PT when I first started but I felt she was increasing weights too quickly (most weeks) and so leaving me with bad form.

I've since left her and I've slowed down my increases - I was doing Bulgarian split squats with 12.5kg dumbbells and finding it far far too heavy so I actually went back to bodyweight only and can now do these comfortably so I'll look to start adding weights slowly and to a low level that I enjoy and then build them up slowly over months.

But most of my weights have not increased anymore and I don't enjoy it is I have to really struggle to throughout entire sets. I like nailing a weight to the point where I am comfortable and then upping it afterwards.

I do lat raises with 5kg weights and find these challenge me all the way through but I am sure PT would have had me at higher weights.

When do you know to increase weights? Am I progressing too slowly?

Just to add, I only deadlift at around 37.5kg or 40kg too and find this challenging. But I don't have heavier weights than this at home (and not sure I could fit any more at home). It got me thinking that my weights are just far too low.

It sounds like you’re struggling to increase the weight lifted every session. A recipe for burnout and not very enjoyable!

Assuming your goal is to increase strength:

One approach could be to reduce the weight and increase the frequency. Instead of pushing for 3x a week, try 5x per week.

As an example, do 5x a week, but shorter workouts. 2x5 (2 sets of 5 reps) on each exercise at a comfortable, easy weight. On one of these 5 days do 1x5 (1 set 5 reps), 2x3 (2 sets of 3 reps) and 3x2 (3 sets of 2 reps). On this day, the weight should be increased. You shouldn’t feel like you’re close to failure on any day.

Repeat the cycle, but add a little weight from the previous week.

The first week you do this, make sure the weight is so easy that you feel a bit silly - like you’re not making progress and the workout is over too quickly. To give you an idea of how low, if the 5kg lateral raises are challenging. Do the above, but with 2-3kg.

You can increase things like reps instead of weight. Also tempo is key: slow your movements down, add a squeeze at the top of bottom, or an more explosive lift and very slow lower.

Also, I do loads of weight training, am very strong, and do lateral raises with 4kgs weights, so don’t do yourself down!

Came on to say I have been lifting for 10 weeks. My leg press is over 100kg but I still lat raise 5kg! These are very challenging.

Personally I aim for a 5-10% increase, that could be another rep on each set, or I might add another set of 3-5 reps at the next weight up to feel it out. Or even just upping the warm up weight if that got easy. Or look for a variation in tempo or angle or switch to a single arm / leg version (lowering the weight for those).

If my form is not as good I go lower - my barbell RDL is still 20kg - 22.5ekg as I am working on feeling the glutes.

Once I hit 10-12 reps and I am happy that my form was good I progress. I wouldn't repeat the same unless I'd had a break. Also sometimes hormones just get in the way of progress, I'm stronger / weaker depending on time of month so I just allow for that, but don't let the weaker times of month stop me progressing during the stronger times.

This is really useful, thank you!

It sounds like you’re struggling to increase the weight lifted every session. A recipe for burnout and not very enjoyable!

Yes this was my worry that I will get bored and stop as I am not seeing any progress in weights.

I can't do 5 days/week at the moment as I do HIIT/functional body workouts on the other 2 days so I can change it up from just weights (as I don't think I get enough cardio).

I think I might try to increase my reps from 3x15 to 3x20 in the first instance, and then look at increasing the weights and going back down to 3x15 with the new weights, would that work? How often do you up the weights? is it a couple of times a month or every session?

I did goblet squats today - I usually do 17.5kg but again found that I wasn't able to squat low enough so I dropped to 15kg which improved by range of motion somewhat. But it feels like I am going backwards!

I have no idea why I find this all so confusing, I might be overthinking it all.

Once I hit 10-12 reps and I am happy that my form was good I progress. I wouldn't repeat the same unless I'd had a break.

so 3x12 and then progress next time? I think I could increase by barbell row from 30kg, what would you up it to? My weights I have at home mean I could up it to 32.5kg next? Is that too little?

Have you tried doing drop sets?
As in set 1 heavy, then reduce the weight for each subsequent set by around 10%?

I find I can do heavier weights but n the beginning and then my muscles fatigue and I couldn't complete the 3rd set at all, I found it a good way of getting some heavier weights in to build up.

@redandyellowbits I've only been doing it for 10 weeks so v much a newbie. But I'd try adding 1.25kg each side. Not a lot but 10 or 12 reps at that would be a good increase and keep the glute connection. Plus forearms feel it a lot.

Being well fuelled and well rested makes a difference, as does doing your biggest lifts first - the ones you want to progress on.

I did try a session where I added 20-25% on everything and I felt a bit ill after. Fine if there is nothing in the diary but it was a bit much.

Another way of doing a drop set is half the weight and aim to do 20-25 reps. It takes a while but think I have adapted to the lactic acid build up!

One way to prevent burnout and actually enjoy weight based workouts is to do some of Caroline Girvan's programmes!

Have you thought about online PT? Cheaper but can still get advice and tips

15 reps is a lot! Any plans I've done before have had 8-12 reps for most exercises except stuff like sit ups and other core work. If you want to lift heavier, decrease the reps and work on form. Focus on body position and really being in control of the movement. In terms of lat raises, they are hard! I do 7kg for 12reps. As a contrast I use a 22.5kg dumbbell for bent over rows and can deadlift 80kg for reps (1rep max is 110kg lol).

Things that are as important as the weight: form, range of movement, control, enjoyment.

Don't forget exercise should be fun!

Lateral raises are generally done at a much lower weight as the muscles worked are small; 5kg isn’t particularly low.

You are doing the right thing not to compromise form for weight. As long as you apply progressive overload in some form, you will make progress. Try slowing down the movement or increasing the reps rather than weight. As already mentioned, drop sets are also a useful tool.