How Often Should I Increase Weight When Weight Lifting?

Knowing when to add weights is vital to improving performance.

Cycling over a Month

Multiply your one-repetition maximum by 90 percent (.9) to get your working max. The first week, perform three sets of five at 65, 75 and 85 percent of your working max. In week two, perform three sets of three at 70, 80 and 90 percent. Finally, perform one set of five at 75 percent, three at 85 percent and one at 95 percent. Use light weights the next week, then add 5 pounds to your working max and repeat.

Overload Principle

The overload principle involves placing the body under more stress than it has previous experienced frequently to trigger the body's ability to adapt--or, in this case, grow stronger. Under this method, weight can be increased frequently to activate the body's adaptive capabilities.

Bottom Line

While there is no definitive answer as to how frequently you should increase weight when lifting, cycling is better for those on a schedule, and it also incorporates the overload principle to an extent. Those who are looking to shape up rather than build size might want to look at increasing the repetition range before the weight.

References

• "Muscle and Fitness, Vol. 71, No. 2"; John Berardi, Ed.; Weider Publications, LLC; (2010).
• Answer Fitness: Overload