19: Are You Lifting Heavy Enough? 3 Ways to Track Progress + Prevent DOMS
Are You Lifting Heavy Enough? 3 Ways to Track Your Progress in Strength Training
Have you ever wondered if you’re truly challenging yourself in the gym? If you’re not seeing results, it might be time to ask yourself: Are you lifting heavy enough? Strength training isn’t just about showing up—it’s about pushing yourself in the right way to build muscle, gain strength, and maximize progress. But how do you know if you’re actually lifting enough weight?
In this episode, we break down three simple, effective ways to track your progress and ensure you’re training with the right intensity.
Why Lifting Heavy Matters
Strength training isn’t just about aesthetics—it’s a game-changer for your overall health. From boosting metabolism and improving bone density to enhancing mobility and reducing injury risk, lifting heavy weights has powerful benefits. However, many people either underestimate their strength or stay in their comfort zones, missing out on real gains.
So, how do you measure your progress and make sure you're lifting enough to see results? Let’s dive in.
1. Track Your Reps and Load
One of the simplest ways to gauge your progress is by keeping track of your reps, sets, and weight. Here’s how:
Progressive Overload: The key to strength gains is progressively increasing your weight, reps, or intensity over time. If you’ve been lifting the same weight for weeks without challenge, it’s time to go heavier.
The 8-12 Rep Rule: If you’re strength training for muscle growth, aim for 8-12 reps per set. If you can easily do 12 reps without fatigue, you need to increase the weight.
Logging Your Workouts: Keep a journal or use an app to record your workouts. This helps you track patterns, identify plateaus, and stay accountable to your goals.
2. Pay Attention to Your Effort Level (RPE Scale)
The Rate of Perceived Exertion (RPE) scale is a simple yet effective way to measure how hard you’re working. On a scale from 1 to 10, with 1 being no effort and 10 being maximum effort, you want to be training in the 7-9 range for most strength-focused exercises.
If you finish a set and feel like you could have easily done 5 more reps, your weight is too light.
If your form starts to break down halfway through, the weight might be too heavy.
Aim for a weight that challenges you but still allows good form and controlled movement.
3. Check for Strength Improvements in Everyday Life
Your progress in the gym should translate to real-life strength. Are you:
Lifting heavier grocery bags with ease?
Walking up the stairs without feeling winded?
Noticing better posture and stability in daily movements?
If so, that’s a great sign that your strength training is working. If not, it might be time to reassess your lifting strategy.
Bonus Tip: Don't Be Afraid to Lift Heavier
Many people, especially women, hesitate to increase their weights due to the fear of “getting bulky.” The truth? Heavier lifting builds muscle definition, burns fat, and increases overall strength without making you look overly muscular. Trust the process and embrace the challenge!
Push Yourself to Grow
Strength training is all about pushing your limits and embracing progress. If you’re not seeing results, it’s time to evaluate your intensity, track your lifts, and adjust accordingly. Challenge yourself, trust your strength, and don’t settle for staying comfortable.
What’s the heaviest lift you’ve ever done? Drop a comment below and let’s celebrate those strength gains together!
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