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Increasing Weight Resistance

Timeless Fitness Tip

Muscle strength is essential. In order to increase strength, you must challenge your muscles. If you gradually increase the resistance your muscles can move, the muscles will become stronger. This is known as the principle of overload. The tissues you exercise then rebuild themselves. This rebuilding is when they are becoming stronger.

Increasting Weight Resistance when Strength Training

You need at least 24 hours, preferably 48, of rest between muscle strengthening workout sessions to allow the muscles to repair. The latest research indicates one set of an exercise will give you the same strength gains as two or three sets. Once you can perform ten to 15 repetitions in good form and with ease, you are ready to increase the amount of resistance.

The recommended amount of increase is 10 percent. If you are using light weights, you can increase resistance by adding small magnetic weights (Plate Mates). Never increase more than 10 percent unless you can do 20 repetitions in proper form.

Bonus: With every ounce of muscle you gain, you boost your metabolism around the clock - even while sleeping!

Exercise and Stress Management

Exercise is an excellent stress management technique. It can help clear the mind so that we can think more clearly. We are much less likely to get irritated over the many unexpected surprises that can occur during the holidays. Exercise can also improve our chances of getting a good night's sleep. Just don't perform the exercise too late at night. Furthermore, we tend to get very tense in our shoulders, neck, back and other parts of the body when we are under stress. Right now, there may be more tension in your body than you realize! By stretching before exercising, and then working out tense muscles for just half an hour, your whole body can feel more relaxed and refreshed.

See also: Building Muscle Mass

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