A reader not too long ago despatched me a terrific query:
“I’m all the time questioning if I’m pushing onerous sufficient throughout power coaching. My objectives are to construct power and muscle—and never be a fragile previous woman.”
This sort of query is extra widespread than you would possibly suppose! It’s one thing nearly everybody wonders in some unspecified time in the future: “How onerous ought to I be working once I raise?”
Let’s break it down.
1. Do your muscle tissues really feel used throughout and after your exercise?
You don’t must destroy your self to make progress, however you ought to really feel like your muscle tissues did some significant work.
Which may present up as:
- Feeling rigidity and “work” in your muscle tissues as you raise
- Feeling the load begin to unintentionally decelerate as you fatigue in the midst of your set
- A lightweight muscle “pump” post-workout
- Slight muscle soreness the following day (however nothing brutal)
- Feeling such as you challenged your self by the tip of every set
Should you end your exercise and really feel like you could possibly do the entire thing once more instantly… that may be an indication it’s time to extend reps, weight, or units.
2. What sort of soreness do you get (if any)?
Opposite to widespread perception, soreness isn’t the one signal of progress, however it may give us clues.
Right here’s what I search for:
- Gentle soreness for 1–2 days? Nice! You’re seemingly getting sufficient work in.
- Excessive soreness that lasts 4–5 days or extra? That’s an excessive amount of. Dial it again.
- By no means sore in any respect? It may be time to push issues a bit extra deliberately, or swap up workouts.
Once more, soreness is a sign, not a scorecard. It’s not one thing to chase NO MATTER WHAT, however it’s one other piece of the puzzle in understanding what’s working and never working for you. 
3. Are you seeing development over time?
Power coaching is about difficult your physique after which gradually increasing that challenge over time.
- Are you lifting heavier weights than you have been 4–6 weeks in the past?
- Are you doing extra reps or extra units with the identical weight?
- Are your actions feeling extra secure, assured, or managed?
If the reply is sure, you’re getting stronger. And that’s precisely what we would like.
If not, it may be time to shift right into a extra structured plan, like a periodized program that regularly will increase quantity (units and reps) or depth (quantity of weight lifted) over 6–12 weeks.
Word: as we age, we’ll naturally lose some quantity of muscle and power. That is completely regular! Nonetheless, we might help scale back that loss with sensible power coaching.
Despite the fact that you might be lifting much less in your 70s than you have been in your 30s, you may nonetheless progress WITHIN a exercise program to regularly enhance the problem. The precept of progressive overload nonetheless applies, you simply regulate your place to begin to no matter your physique is able to proper now. 
Wish to take a look at your power in a secure method?
One other option to verify should you’re working onerous sufficient?
Attempt what I name a litmus set.
Right here’s the way it works:
- Choose an train you’ve been doing persistently—one thing like body weight squats, push-ups, dumbbell rows, or a machine press.
- Do a stable warm-up. Get your physique transferring and your joints feeling good.
- Then go all out: Do as many high quality reps as you may with good type. Cease when you understand you may’t full one other clear rep.
That is best (and most secure) with:
- Machines (you’re already “noticed”)
- Body weight actions (you may simply cease with out danger)
Much less splendid:
- Free weight actions like barbell again squats or heavy bench press (except you’ve acquired a spotter and loads of expertise)
What are we searching for?
Evaluate your litmus set to your regular working units.
Instance:
- Should you often do 3 units of 10 reps and your litmus set will get you 12–13 reps, you’re proper in that candy spot inside just a few reps of failure.
- Should you hit 20+ reps, however, you’re leaving 10+ reps within the tank throughout your regular exercises. Which means it’s time to extend weight or reps to maintain progressing.
Most muscle-building occurs if you’re inside 1–4 reps of failure on a working set. However should you don’t know what failure feels like, it’s simple to cease quick.
A litmus set helps recalibrate your effort and builds confidence that you may push more durable (safely) when it is sensible to.
The Backside Line
You don’t must crush your self to get stronger. However you do need your exercises to be purposeful and difficult sufficient to require your physique to adapt.
Search for:
- Muscle rigidity (in the course of the set)
- Muscle fatigue (after your exercise)
- Gentle soreness (particularly in the beginning of a brand new exercise program)
- Progress over time (reps, weight, method)
- …and the occasional litmus set for readability
And should you’re not seeing these? Let’s tweak your strategy and show you how to discover that candy spot.
And keep in mind! Should you’re asking this query, which means you might be already understanding which is AMAZING!
You’ve acquired this.
– Coach Matt P.S. Need assistance discovering the following step to progress in your exercises? Shoot me an e-mail and I’ll see how I might help!
The put up Are you working out hard enough? first appeared on Nerd Fitness.
Trending Merchandise
![Rustic Grey Mason Jar Sconces for Home Decor, Decorative Chic Hanging Wall Decor Mason Jars with LED Strip Lights, 6-Hour Timer, Silk Hydrangea, & Iron Hooks for Home & Kitchen Decorations [Set of 2]](https://m.media-amazon.com/images/I/41DPf4UgGOL._SS300_.jpg)
