Weight Classification

Repetition Range (Reps)

Warm Up

20 (comfortably)

Light

15-20

Moderate

10-15

Heavy

5-10

Extremely Heavy

Less than 5

Bodyweight

Bodyweight


What do these weight classifications mean?

It means that you should not be able to do more than the amount of reps required for the exercise - eg. if the exercise says to do 8 reps with a heavy weight, and you can do 15, the weight is not heavy enough! If the weight is not heavy enough, you won’t stress your muscles enough and you won’t achieve the results you deserve. You won’t get big and bulky from lifting heavier weights, you will simply burn more calories!


Why do the reps start so high? 

In my programs, we are using light weights to start so your muscles and joints get used to the stress of lifting weights and holding your bodyweight in different positions. Some of these exercises will be completely new to you, so we are going to ease into them. I have done this so both the injury risk and muscle pain are reduced; if we just went into heavy training, you would be at a greater risk of injury and your muscles would ache for days after each training session - not a good combination!


Why do I need to increase the weights?

If we don’t increase the weight or the difficulty of the exercise, your body has no reason to change - it will be able to do the same exercises over and over, it gets really efficient at it! So we need to increase the amount of stress to take our bodies out of the comfort zone and force them to change!


How do I do it?

I have set up my programs so that they follow these guidelines

1. Increase the weight – add weight week by week, even just 1 lb
2. More reps with the same weight – 10 today, 11 next week and so on
3. Increase sets of the exercise – two sets today, three next week
4. Increase training sessions – this week train three times, next week train four
5. Slower tempo – make each rep take longer (increases the time under tension of the muscle)
6. Decrease rest between sets – you start each set slightly more fatigued, body works harder
7. Increase speed – go from lunges to jumping switch lunges
8. Change exercises – change squats for box jumps  instead
9. Increase the pace – don’t run at 6 MPH, go for 6.5
10. Increase cardio – add 10% distance per week

If you want to change your fitness, you need to challenge your body with more demanding workouts. I have made your weekly increments small so you don’t peak too fast and ‘hit a wall’.

Even very small increases add up to big changes over the course of my program. Doing the same workout over and over will eventually do nothing - if you want to get fitter, tone your body and lose weight, you need to work a little harder from one workout to the next!