Remember when women used to lift those tiny pink dumbbells out of fear of “bulking up”? Groan. Thankfully, times have changed (mostly). These days, more and more women are discovering the sheer joy of heavy weight lifting—and getting stronger in the process.
Increasing the amount of weight you lift is one of the simplest ways to continue challenging your muscles, which is essential if you want to keep improving. If you never change your routine, you’ll stay at the same fitness level without making progress. Plus it just feels awesome when you add more weight to a barbell or reach for the bigger kettlebell.
How do you know when it’s time to increase the weight you lift, though? Carefully deciding the right time to add more weight can prevent aches and injuries and maximize your results. Before you get carried away with the excitement of picking up those heavier dumbbells or loading up the bar with bigger plates, there are a few things you should consider first.
1. How is your form?
Before you reach for a heavier set of dumbbells, your first priority should be making sure your weight lifting technique is on-point, says Holly Perkins, CSCS, author of Lift to Get Lean.
Ideally, you’ll find a coach or trainer who can give you real-time feedback on your form. Many gyms offer one free session of personal training, so ask about that if you didn't use it when you joined. If you can't afford a full personal training package, a coach should be able to quote you a rate for a one-hour session to work on your form. If that’s not an option, there are still ways to figure it out on your own.
An easy way to determine if your technique gets a pass or a fail is to pay attention to any aches, pains, or mobility issues. For example, if you feel your knee tweak every time you squat, chances are your knees and ankles are misaligned. “If you don’t correct that and you add more weight, all you’re doing is reinforcing your misalignments,” Perkins says. And eventually, that knee tweak will become a full-blown injury.
To dial-in on proper technique, Kate Gallagher, RKC, strength coach at The Movement Minneapolis, suggests finding at least five video tutorials for the exercise you’re working on so you can familiarize yourself with the movement patterns. “You’ll get an idea overall of a solid technique for that movement because there’d be commonalities across all of [the tutorials],” she says. Later, film yourself performing the exercise at a challenging weight so you can pinpoint any weak spots. (You can also just look in a mirror as you’re doing it, of course, but a video is the really best way to get an accurate view of your form.)
2. How are you feeling?
Once your technique is solid, it’s time to note your energy level, because going heavier on a day when you’re overly stressed or tired is the perfect set-up for injury. “You want to go up [in weight] when you’re feeling strong and resilient and amazing,” Perkins says.
