With the start of strength training, you may ask yourself: “How to understand how much weight a client needs to lift and when to raise it?”. It’s a pertinent question, as weight changes are a must to increase strength and build muscle mass. A client’s strength training results depend on your ability to overload their muscles using the right training programs progressively. Increasing physical stress on the muscles is necessary to adapt and become stronger.
Knowing how to increase weight safely is crucial in achieving your clients’ goals and preventing injury. We’ll cover what you need to know about choosing your client’s starting weight and how to know when a person is ready for a heavier load. After reading our article to the end, you will also learn about other aspects that affect the successful training factor to lift heavy weights.Â
You can also find out about new programs for your clients on our FitWell Content website. Interest among your clients will grow at the speed of light, and you will not have to spend time creating content yourself.
Stick to the following pattern to select the right starting weight:
Let’s consider these methods in more detail:
For example, a man did squats with a 50 kg barbell on his back. All five reps were in good form, although he struggled on the last one. You hang another 5kg, and on the fifth rep, the client fails to keep their back straight, and their knees roll inward. It means that the working weight of the client in this exercise is 50 kg.
But remember, a new client should not work with weight during the first weight strength training session. To begin with, they can use an exercise PVC stick – there are such in almost any gym. As a gym instructor, you must evaluate their technique and recognize mistakes. The client needs to study all the technical aspects of strength exercises and try to perform them in front of the mirror, tracking their form with the trainer. As soon as their number is reduced to a minimum, the client can proceed to weight-bearing exercises.
The specific weight on the bar depends on how many sets and reps your client will do. For beginners, as a rule, use the following options:
Choose any – they will equally well help build muscle and strength.
Strength training is usually used to increase muscle strength gradually. Strength training is primarily anaerobic, although some proponents have adapted it to benefit aerobic exercise over-circuit training. Here are the most significant weight lifting tips:Â
The appropriate technique not only helps you train safer and not end up on fitness trips in a couple of weeks with a knee, shoulder, or torn back injury.Â
For beginners, too exhausting training is harmful – neither the muscles, the joints, nor the heart are ready for this.Â
An easy and free way to progress in the load, pump up muscles, and become stronger and more resilient is to keep a diary and plan workouts.
As with the barbell, when working with dumbbells, you should start with the lightest weights and gradually move on to heavier ones. For example, let’s say your client is doing dumbbell reps with 8kg, and you realize that five reps with that weight are too easy for them.
You give him the next weight – 10 kg dumbbells, and the muscles fail already on the third repetition. In this case, you can increase the number of repetitions in the approach with dumbbells by 8 kg – do them not 5, but 6-8 times – until the client begins training with weights with incorrect technique.
The same goes for working on simulators. If your client can’t complete the required number of reps with good form, go back to the previous weight and increase the reps per set.
When the last reps of a set are as easy for your client as the first, it’s time to add weight. In addition to weight, you can also increase the number of repetitions in the set for the client. However, it all depends on the goals of the person:
You can also combine these techniques within the same workout. For example, a client starts an activity with 5 x 5 back squats. Then he performs 5 x 10 rows on the chest, standing dumbbell presses, leg curls in the machine, and at the end of 3 x 15 biceps curls and triceps extension with dumbbells. This approach will allow you to load the client’s muscles well while not overworking the central nervous system with heavy weight training.
As mentioned above, the muscles that develop during strength training play an essential role in the body. Remember about the effects of strength exercises in this article. They include:
Use our FitWell Content articles to understand better how strength training works.
No, not all training with lifting heavy weights can make your muscles large. The main thing is to feel the muscle working and bring it to a burning sensation to build muscle mass with heavy weights.
Indeed, when a person is engaged only with small weights, he will not be able to build muscle mass. However, he can use a lot of reps and feels during the muscles’ contraction. This is a great method for muscle building.
To develop strength, you can perform exercises with a lot of weight but with only 2-5 repetitions per set. And the weight must be selected, reaching up to 95% of your one-rep maximum.
Use weights 80 to 90 percent of your 1-rep max to maximize strength and muscle gains. If you can lift 100 kilos, you need to use 80 to 90 kilos of weight in your workouts.
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