How long lifting weights can you progress to a heavier weight?

[Anonymous]

If im lifting 9 pounds how long until I can progress to a heavier weight and how heavy should the next weight be?

[Effably]

What exercise and what is your goal? Many women especially prefer longer sets with smaller weights for that toned rather than buffed result. Consider what you want to achieve rather than just what you can do. Treating exercise as a science yields fantastic results.

That in mind if you just want to increase weight when you can the general rule is that when you can do the sets and reps you're currently on with perfect form you're good enough to add a little more weight. Normally this is perhaps a monthly or so thing but different muscles have different responses.

Also as a sidenote: If you are still starting out, don't overdo it. Use smaller weights, get form perfect. I'd probably not strain myself the first month.

[Astarlessnightsky]

Better use less weight and more repetitions and not too heavy weights.

But i guess if you can easily manage a set of 3x 15 repetitions you can switch to the next higher class. Usually 1 kg / 2kgs.

[pascal_climbs]

Try to determine your 1 rep max. That is the weight you can lift once for that specific exercise. If you train for strength, train around 70-80% of that weight with 5-8 reps. Once you can do that easily, test again your 1 rep max and adjust your weight. When you test the 1rep max, see that you are warmed up.

[Nirghata_Vrishaghata]

Toning and building strength? Assume you are doing 3 times a week, 12 reps and 3 sets. When you start feeling you could finish the sets in proper form effortlessly, then move to 15 reps for a week, if it's all good then a week later add another set then continue till it feels effortless.

Only then add weight, 11 pounds is good but if you feel it's too heavy to complete 12 reps and 3 sets then use 10 pounds.

[exitseven]

If you are able to do 3 sets of 8-10 reps you should try a heavier weight. Be sure to warm up first.