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New Weights Strategy

chart for weight training
Blank chart I use to fill out my workouts
Record-keeping is key to successful weight training. Though I have always recorded my exercises, I was applying the records far too automatically in determining what weights to use on a particular day. Looking back, it appears I have been increasing weights too fast, and adhering too rigidly to the plan. That, perhaps, can explain the frequent injuries I was having.

After a year-long hiatus from weight training, I wanted to ease in gradually. I am finding the need to revise my strategy for weight training. The main observation is that my form degrades as I continue an exercise for more reps. As muscles fatigue, others pitch in to fill their place. The hip starts to move to assist the bicep, or the lower back moves in to help. That's not good because it's recruiting muscles other than the ones in focus, for a job they're not meant to do in the first place.

Another observation is that I'm not training for an event. Rather, my primary goal is good health, and part of that is avoiding injuries. Therefore, it doesn't make sense for me to aggressively increase the weights or the number of reps. Rather, I want to grow my muscles gradually and safely. Here's the plan:

  1. Start with really low weights with which I can easily do 10 reps. Don't use a weight that I can't make 6 reps with, because it would be dangerously close to my maximum.
  2. Go for as many reps as I can while in good form, and work on increasing that number. Once the form falters, however, I stop. If I can't make my target range of reps, I note to lower the weight next time. For the target range, I typically use 8-12 reps for upper body, 15-20 for hips, and 20-50 for abs.
  3. Increase the weights only when I can reach the top of my target range of reps in good form, without pain, and without significant soreness the following day. I increase the weights by small increments - 10% or less.
  4. Rather than adhering to a specific workout, I spend 5 min. at the start of each session to plan my workout by taking note of how my body feels. Am I too tired? Fatigued? Have I slept well? Are any parts in pain or sore? Depending on such factors, the body can handle more or less weight. In other words, we have to account for differences in our body from day to day. If my shoulder feels painful, for instance, I may choose to avoid exercising it with weights, but perform yoga shoulder asanas instead. Or, if the pain isn't too bad, I may choose to simply lower the weights for shoulder exercises. Otherwise, I try to include 1-2 exercises for each major muscle group. In this way, every workout is customized, yet I can track my steady progress looking back at the charts.
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