If you’re new to lifting weights or even considering it, congratulations! Lifting weights is one of the best things you can do for your health, especially as you get older. But while it’s great to develop a workout routine, when it comes to building strength, sticking to the same routine can hold you back. Over time, lifting the same weight or doing the same number of reps can cause your progress to stall. To see real strength gains, you need to mix things up by increasing either the weight you’re lifting or the number of reps. It’s all about volume, and pushing your limits is the key to getting stronger.
When we talk about volume in strength training, it simply means the total work you’re doing—either by increasing the weight you lift or the number of repetitions you complete. If you’re lifting the same amount of weight for the same number of reps week after week, your muscles aren’t being challenged to grow. To break through plateaus, you need to progressively overload them. This can be done in two ways: lifting heavier weights or performing more reps with the same weight. Both strategies force your muscles to adapt and get stronger. It’s not just about doing the same routine over and over—it’s about gradually increasing the challenge to see results.
Knowing when to up the challenge comes down to listening to your body and tracking your progress. If you’re consistently completing your sets with ease, without feeling the burn or fatigue by the last few reps, it’s time to step it up. You should aim to increase either the weight or the reps every few weeks. A good rule of thumb is if you can complete two extra reps beyond your target for two consecutive workouts, it’s time to increase your weight. Remember, the goal is to challenge your muscles—when they stop feeling that challenge, they stop growing stronger.
If you’re working out from home and don’t have access to heavier weights, don’t worry—you can still make progress. One option is to increase the number of reps you do with the weight you have, pushing your muscles to fatigue. Another effective method is to slow down the tempo of your lifts. By extending the time your muscles are under tension—such as by lowering the weight more slowly—you increase the difficulty without adding more weight. You can also try adding more sets or shortening your rest time between sets to keep challenging your body even with limited equipment.
At the end of the day, strength building is all about pushing your limits, not sticking to a comfortable routine. Whether you’re increasing weight, adding more reps, or using creative techniques like tempo changes, the key is to keep challenging your muscles. Routine may be great for other areas of life, but in strength training, progress comes from change. So, if you’re serious about getting stronger, remember to keep switching things up—you’ll be amazed at the results.
