How to Know When to Increase Your Weights
Once you've decided how many reps you want to do, make sure you are
Hi, I'm Russ Teitsma, owner of NJ Fitness Factory in Montclair, N.J. for About.com. I'm here to talk to you about when to increase your weights.Increase your weights if you're not challenging yourself. If you're not challenging yourself, you're waisting your time. It is ideal to workout each muscle group 1-2 times each week. Rest for 48 hours in between. Women are often worried about bulking with resistance training, but that is very unlikely to happen. What will happen is that you will burn fat. A good question is, how much should I increase my weights.For women, if you are doing over 18 repetitions, you definitely want to increase your weights by 10-20 percent. For most women, you don't want to go under 12 repetitions. For men, you want to keep your repetitions between 10-14. So if you are doing over 14 reps, you want to increase your weight again by 10-20 percent until you get a feel for it.Once you've decided how many reps you want to do, make sure you are working out to fatigue or failure. Failure would mean that you cannot possibly do one more repetition. Fatigue means you could possibly do 1 or 2 more repetitions, but you want to make sure you keep good form and don't hurt yourself. Reaching fatigue or failure is much more important than hitting a certain number of repetitions because that's how you know you are getting a good workout. If you feel like your form is slipping then stop.Thank you for watching. For more information, go to Health.About.com.