You are working out on a regular basis. You watch what you eat, get enough sleep, and lead a relatively active lifestyle. So why doesn't your body change? Probably because you are not progressively loading your body.
Consider if you will, an older woman who is very deconditioned and weak. If you asked her to lift a 5 lb dumbbell, she might find it challenging, possibly only able to lift it 3 or 4 times. If you asked her to repeat this 3 times per week for 3 weeks, you would return after 3 weeks and find that she could probably lift it 12-15 times with less perceived effort.
The reason for this is the body's adaptive process, whereby it gets stronger when challenged on a regular basis using strength training. However, using the same example, that person might be able to continue increasing the number of times they can lift the weight (repetitions), but at a certain point (approximately 15-20 reps), they will no longer be getting stronger, they will be increasing their muscular endurance.
To get stronger, you would have to increase the resistance once you get to approximately 15 reps. This increase in resistance would force the body to adapt further by getting stronger under a heavier load. If you keep repeating this pattern, it might look like this:
Week 1: 5 lbs x 4 reps
Week 2: 5 lbs x 10 reps
Week 3: 5 lbs x 15 reps
Week 4: 7 lbs x 10 reps (increased weight allowing for fewer reps)
Week 5: 7 lbs x 12 reps
Week 6: 7 lbs x 15 reps
Week 7: 10 lbs x 10reps (increased weight allowing for fewer reps)
Week 8: 10 lbs x 12reps
Week 9: 10 lbs x 15 reps
This is progressive loading, which will lead to further and further gains in strength, endurance, and overall results. This can also be applied to aerobic activity (increasing duration, speed, or challenging terrain).
Progressive loading will guarantee results, but it requires that you monitor your actual capacity, rather than just stop at a given number of reps. try it and you will find that you will get stronger within days.
About Me
- Rod Macdonald
- With 30 years experience in the field of wellness and self-improvement, Rod is a leading authority on personal and professional change. As a LEADER, Rod has helped numerous organizations to be their best both big and small. From not-for-profit national organizations to for-profit international companies, he has influenced tens of thousands of people to positively transform their lives and the lives of those around them. As a SPEAKER, Rod has helped people be their best through spoken word, delivering his message on stages at events in the US, Australia, New Zealand, China, as well as across Canada. As a COACH, Rod has helped people move from where they are to where they want to be, personally and professionally. In Rod’s opinion, coaching is the single most powerful support mechanism an individual or organization can employ to be successful. As an AUTHOR, Rod moves people with written words. Rod co-wrote the best-selling "Foundations of Professional Personal Training", used by more fitness professionals in Canada than any other book. Rod has also contributed hundreds of articles to numerous magazines for over 15 years.