when to increase weight and how much?

Leesespieces412

So this is the first time I've committed myself to doing strength training workouts, EVER. And I see why everyone on here says it's so much more important than cardio. I've been doing circuit training and strength training with a 10 pound kettlebell for about 3 weeks now. The exercises leave me winded and muscles feeling tight, but I haven't been sore from them in maybe the last 1-2 weeks.

My question is, what should be my next step? 15 pound kettlebell? 20? How much and how often should I increase? And should I try to incorporate a variety of exercises too?

sarahstrezo

I'm new to heavy lifting, but I try to increase at least once per week. I go by how I feel on that workout. If I finish the reps and I feel like I could have done more, I know I should up the weight. Obviously, how much you up will depend on what/how you are lifting and how the incriments of those weights go up.

meshashesha2012

i try to increase every workout by 2.5 pounds or 5 pounds if possible. but i mainly use barbells so its easier to have smaller increase in weights more regularly.

for things like dumbbells and kettlebells what you can do is with each workout, start off with doing 1 set at a higher weight. then 2 sets the next workout, then 3 sets the next

DPernet

I was always taught to do 3 sets. Just before the end of the 3rd set, you should be reaching your failure point. If you're not, increase the weight. If you reach failure point before then, you've added too much :happy:

wellbert

every workout you should work a little harder.

babyblake11

increase by one or two increments, and make sure the last few reps are to failure, if theyre not, switch to heavier there and then!
good job, shows your bodies getting fitter and stronger!

DavPul

You don't want to be stuck buying a whole set of kettlebells. Buy a 25lb one and go for it. That's a weight most women can do early on but are scared to start with because they have been socialized to believe they are much weaker than the really are.

babyblake11

You don't want to be stuck buying a whole set of kettlebells. Buy a 25lb one and go for it. That's a weight most women can do early on but are scared to start with because they have been socialized to believe they are much weaker than the really are.

yep who cares, even if you have to start lower rep. you can do it right ?

wellbert

training to failure is a recipe for cortisol production.

Leesespieces412

You don't want to be stuck buying a whole set of kettlebells. Buy a 25lb one and go for it. That's a weight most women can do early on but are scared to start with because they have been socialized to believe they are much weaker than the really are.

Just wanted to say thank you for that! I went to the store and they happened to have a 20 pound kettlebell on clearance for cheaper than a 15, and I took it as a sign and went for it. I did a full workout tonight and my arms feel like jelly but I feel amazing!!

Gallowmere1984

You don't want to be stuck buying a whole set of kettlebells. Buy a 25lb one and go for it. That's a weight most women can do early on but are scared to start with because they have been socialized to believe they are much weaker than the really are.

Just wanted to say thank you for that! I went to the store and they happened to have a 20 pound kettlebell on clearance for cheaper than a 15, and I took it as a sign and went for it. I did a full workout tonight and my arms feel like jelly but I feel amazing!!

Excellent. You never know what you are capable of until you try harder.

Hell, just this past weekend, I got pinned under the bar trying for a new PR on squats. Did I look like a tard getting stuck under it? Yeap. Do I care? Not really. Just dump the bar, strip the weight and try again a bit lighter.