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She attended James Madison University in Virginia where she received a degree in media arts and design with a concentration in print journalism and a European marketing minor after studying abroad at The University of Antwerp in Belgium. Amy’s work has appeared in Self, Cosmopolitan, SHAPE Magazine, Men's Fitness, Muscle & Fitness HERS, Pilates Style, Max Sports & Fitness, as well as on womenshealthmag.com, prevention.com, mademan.com, trektechblog.com and fitbump360.com. 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class="css-1fteite"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="mlb1__slot" data-adbridg-ad-class="mlb1" data-ad="true" class="css-bcus5s"></div></div></div></aside><div data-placement="subheader"></div><div><div class="css-m260rd"><div data-article-body="0" class="css-cyl08g"><div class="css-z468a2"><h1>How to Tell When You Should Lift Heavier Weights</h1><div data-preamp="social-proof-lessons"></div><div data-testid="byline"><section data-testid="byline" class="css-1x96gnc"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/daniel-bubnis-ms-nasm-cpt-nase-level-ii-css">Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS</a>, <span>Fitness</span></span></span> — <span><span><span><span>Written by <span>Amy Schlinger</span></span></span></span></span> <span> on October 22, 2015</span></div></section></div><div><nav class="css-wp9hsz fontFamily fontWeight" id="tab-bar-0" data-testid="tab-bar"><ul class="css-wy0i0w"><li class="css-1vh45o5"><a href="#benefits" class="css-gtedhd">Benefits</a></li><li class="css-1vh45o5"><a href="#start-small" class="css-gtedhd">Start small</a></li><li class="css-1vh45o5"><a href="#timing" class="css-gtedhd">Timing</a></li><li class="css-1vh45o5"><a href="#numbers" class="css-gtedhd">Numbers</a></li><li class="css-1vh45o5"><a href="#bottom-line" class="css-gtedhd">Bottom line</a></li></ul></nav><article class="article-body css-d2znx6 undefined"><div data-testid="tabbed-article-section" class="css-12va8w7"><span style="font-size:0;line-height:0"></span><span style="font-size:0;line-height:0"></span><div><div><figure class="css-yhe8zq"><span class="css-rwmw5v"><span class="css-mjp0j9"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/11/GRT-man-barbell-gym-exercise-weights-1296x728-header-1-1296x728.jpg 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/11/GRT-man-barbell-gym-exercise-weights-1296x728-header-1-1296x728.jpg 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/11/GRT-man-barbell-gym-exercise-weights-1296x728-header-1-1296x728.jpg 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/11/GRT-man-barbell-gym-exercise-weights-1296x728-header-1-1296x728.jpg" alt="a man in a gym deciding if he should lift heavier weights" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2Fwhen-to-lift-more-weight&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F11%2FGRT-man-barbell-gym-exercise-weights-1296x728-header-1-1296x728.jpg&description=How%20Much%20Weight%20Should%20I%20Lift%3A%20Moderation%2C%20Timing%2C%20and%20the%20Numbers" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/11/GRT-man-barbell-gym-exercise-weights-1296x728-header-1-1296x728.jpg"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p>So you’ve been hitting the gym, taking classes, or doing bodyweight workouts for a while now, and a lot of the moves you’ve been doing seem easy.</p></div><div><div data-preamp="serena-chatbot"></div></div><div><p>You’re grabbing the 3-pound weights you use in barre class to do curls while <a href="https://greatist.com/fitness/30-dumbbell-exercises-missing-your-routine" class="content-link css-q7lbnd">weight training</a> when you could easily lift 10-pounders. Or maybe you’ve been going to strength training classes for 6 weeks, but you’re still picking up the same <a href="https://greatist.com/fitness/kettlebell-exercises-cardio-moves-that-arent-just-swings" class="content-link css-q7lbnd">kettlebells</a> from day one.</p></div><div><p>Your muscles aren’t growing anymore, and you’re not seeing any changes in your body. The likely culprit of your slowed progress is a plateau because you’re not lifting enough weight. So, how do you know how much weight you can actually lift? </p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="benefits">Benefits of weightlifting </a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>First, let’s get one thing straight: You’re not going to bulk up overnight. While some people would love to hear that increasing the amount of weight will get you ripped and jacked, others fear this outcome.</p></div><div><p>Regardless, this won’t happen. Bodybuilders and gym rats spend hours, weeks, and months focusing on growing their bodies and strengthening their muscles to look a certain way, explains Rob Sulaver, founder and CEO of <a href="http://www.bandanatraining.com/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Bandana Training</a>.</p></div><div><p>The reality is this: Lifting weights will challenge and change your body for the better over time. There are loads of benefits to a consistent strength training program (if you’re curious, we’ve listed at least 19 <a href="https://greatist.com/fitness/20-reasons-start-strength-training" class="content-link css-q7lbnd">here</a>).</p></div><div><p>Here’s a quick recap of the recent research. Lifting weights may reduce your waist circumference, if that’s something you’re into.<hl-trusted-source><cite>Mekary RA, et al. (2015). Weight training, aerobic physical activities, and long-term waist circumference change in men. DOI: <a href="https://doi.org/10.1002/oby.20949" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">10.1002/oby.20949</a></cite></hl-trusted-source> It could also improve your muscle strength and cardiovascular fitness,<hl-trusted-source><cite>Romero-Arenas S, et al. (2013). Impact of resistance circuit training on neuromuscular, cardiorespiratory and body composition adaptations in the elderly. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3794722/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3794722/</a></cite></hl-trusted-source> not to mention improve your running economy, if you’re one who digs a nice jog here and there.<hl-trusted-source><cite>Denadai BS, et al. (2017). Explosive training and heavy weight training are effective for improving running economy in endurance athletes: A systematic review and meta-analysis. DOI: <a href="https://doi.org/10.1007/s40279-016-0604-z" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">10.1007/s40279-016-0604-z</a></cite></hl-trusted-source></p></div><div><p>The way you lift heavier weights (the amount you increase by, the exercises you’re doing, <a href="https://greatist.com/move/workout-plan-how-to-create-your-own-full-body-routine" class="content-link css-q7lbnd">the rep scheme</a> you’re following) can help tailor the results. Here are some key points to remember before you start busting out those reps.</p></div><span class="css-zya54r"></span></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="start-small">1. Start small</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Determining the right weight depends on what workout you’re doing — whether it’s something you’ve been doing for a while or <a href="https://greatist.com/move/best-gym-machines" class="content-link css-q7lbnd">it’s brand new</a> to you. If you’ve never done an exercise before, Sulaver recommends a warmup self-assessment. </p></div><div><p>“Start with 50 percent less than what you might expect to lift, and do a few reps with that,” he says. For example, if you normally lift 20-pound weights, start with 10s. </p></div><div><p>“That should feel easy, so really make sure your form is spot-on. Then gradually work your way up in weight, doing a few reps at a time,” Sulaver suggests. </p></div><div><p>Once you hit a weight that feels challenging, where you need to slow down to complete your reps with good form, use that for your first set. </p></div><div><p>Bonus: Not only do you now have a good idea of the weight you should use, but you’re also <a href="https://greatist.com/fitness/full-body-dynamic-warm-up" class="content-link css-q7lbnd">warmed up</a> for your first set.</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="timing">2. Know when it’s time to increase the weight </a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>If you’re more experienced with <a href="https://greatist.com/fitness/30-dumbbell-exercises-missing-your-routine" class="content-link css-q7lbnd">dumbbells</a>, <a href="https://greatist.com/move/full-body-kettlebell-workout" class="content-link css-q7lbnd">kettlebells</a>, or <a href="https://greatist.com/move/beginner-barbell-workout" class="content-link css-q7lbnd">a barbell</a>, the question is when and how to add more weight. </p></div><div><p>So, if you’re ready to add more weight, take a look at (1) the speed of the lift, (2) your form, and (3) how you feel after you complete your sets, Sulaver suggests. Those are good indications of whether you should be going heavier. </p></div><div><p>“If your last couple reps are slow and uber-strenuous, leaving you sweaty and short of breath, then you’re using the right weight,” he says. “If you’re performing the last couple reps easily at normal speed, you could probably go heavier.”</p></div><span class="css-zya54r"></span></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="numbers">3. Figure out how much weight to add</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>When we say that it’s time to up the numbers, we’re not talking humongous increases. </p></div><div><p>If you’re over here thinking you need to lift the weight of a bus, take heart. A 2019 study found that as long as you lift until “failure” (as in, total muscle fatigue), it really doesn’t matter how much weight you’re lifting.<hl-trusted-source><cite>Dinyer TK, et al. (2019). Low-load vs. high-load resistance training to failure on one repetition maximum strength and body composition in untrained women. DOI: <a href="https://doi.org/10.1519/JSC.0000000000003194" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">10.1519/JSC.0000000000003194</a></cite></hl-trusted-source></p></div><div><p>However, if you want to see gains and create that lean yet strong physique, you can’t push the same weight week in and week out and expect not to plateau. Sulaver recommends adding weight every week.</p></div><div><p>“But in baby steps — sometimes it’s only 2.5 percent heavier than the prior week,” he says. There’s a balance between pushing yourself and listening to your body’s limits that you’ll be able to find as you start lifting more.</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline12__slot" data-adbridg-ad-class="inline12__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="bottom-line">The bottom line </a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>There comes a point where <a href="https://greatist.com/move/strength-training-lift-heavier-weights-or-do-more-reps" class="content-link css-q7lbnd">light weights and high reps</a> just becomes a waste of your time, Sulaver explains. “The only thing you get good at when you’re lifting 2 to 3 pounds for hundreds of reps is lifting 2 to 3 pounds for hundreds of reps,” he says. </p></div><div><p>“If you want to be good at that, then it’s a smart thing to do.” But if you’re looking for more of a challenge — and change in your body — follow the tips above.</p></div></div></article><span class="css-zya54r"></span></div><p data-testid="last-medically-reviewed" class="css-1kir5of"><span> </span></p><div><div class="css-1k9ym00"><div class="css-uewl2b"><div aria-expanded="false" aria-controls="article-resources" class="css-1dqtdbb" role="button"><p class="css-12jvsp7"><span class="css-1p6d3md icon-hlvideo-minus"></span><span class="css-1p6d3md icon-hlvideo-plus"></span> <span class="css-r1885">4 sources</span><span class="sro">collapsed</span></p></div><div id="article-resources" role="region" class="css-1ugaz02"><ul class="css-va52x2"><li class="css-1ivygmc"><cite><span>Denadai BS, et al. (2017). Explosive training and heavy weight training are effective for improving running economy in endurance athletes: A systematic review and meta-analysis. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1007/s40279-016-0604-z">https://doi.org/10.1007/s40279-016-0604-z</a></cite></li><li class="css-1ivygmc"><cite><span>Dinyer TK, et al. (2019). Low-load vs. high-load resistance training to failure on one repetition maximum strength and body composition in untrained women. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1519/JSC.0000000000003194">https://doi.org/10.1519/JSC.0000000000003194</a></cite></li><li class="css-1ivygmc"><cite><span>Mekary RA, et al. (2015). Weight training, aerobic physical activities, and long-term waist circumference change in men. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1002/oby.20949">https://doi.org/10.1002/oby.20949</a></cite></li><li class="css-1ivygmc"><cite><span>Romero-Arenas S, et al. (2013). Impact of resistance circuit training on neuromuscular, cardiorespiratory and body composition adaptations in the elderly.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3794722/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3794722/</a></cite></li></ul></div></div><div class="css-i94p2o"><div class="css-hnd0c4"><a class="css-fh1b22">FEEDBACK:</a><a class="css-1olys1n icon icon-hl-frown"></a><a class="css-1olys1n icon icon-hl-smile"></a></div></div><div class="css-17pa3jd"><div class="css-1wfhjx3"><div class="button-wrapper facebook"><a class="css-1olys1n facebook button icon icon-hl-facebook" href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fgreatist.com%2Fmove%2Fwhen-to-lift-more-weight%3Futm_medium%3Dsocial%26utm_source%3Dfacebook%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Facebook"></a></div><div 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She attended James Madison University in Virginia where she received a degree in media arts and design with a concentration in print journalism and a European marketing minor after studying abroad at The University of Antwerp in Belgium. Amy\u0026rsquo;s work has appeared in Self, Cosmopolitan, SHAPE Magazine, Men\u0026#39;s Fitness, Muscle \u0026amp; Fitness HERS, Pilates Style, Max Sports \u0026amp; Fitness, as well as on womenshealthmag.com, prevention.com, mademan.com, trektechblog.com and fitbump360.com. She is an avid CrossFitter with a serious love for mashed potatoes.\u003c/p\u003e\n"},"avatar":{"title":"","width":859,"height":1099,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/Amy.jpg"},"bioBlurb":{"nodes":["Born and raised in New York (though a diehard Green Bay Packer fan by way of her mother's upbringing in the Midwest), Amy began her career in the health and…"]}}],"medicalReviewers":[{"id":126,"name":{"display":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","first":"Daniel","last":"Bubnis, MS, NASM-CPT, NASE Level II-CSS"},"userLogin":"danbubnis71","links":{"website":"","facebook":"","linkedin":"https://www.linkedin.com/in/daniel-bubnis-7343aa34/","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/daniel-bubnis-ms-nasm-cpt-nase-level-ii-css","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"122514","specialties":["fitness"],"guestTitle":"","bio":{"text":"\u003cp\u003e\u0026nbsp;\u003c/p\u003e\n\u003cp\u003e\u003ci\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.\u003c/span\u003e\u003c/i\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eDaniel Bubnis is a nationally certified personal trainer who works independently in the Scranton, Pennsylvania area. His specialties include exercise science, health promotion, wellness, and fitness.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ePennsylvania State University, AA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMarywood University, BA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCalifornia University of Pennsylvania, MS\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eNASM Certified Personal Trainer\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eProfessional Accomplishments\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDeveloped exercise programs for older adults with chronic health conditions and for adults with fibromyalgia and other pain syndromes\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":200,"height":200,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png"},"bioBlurb":{"nodes":[" Daniel Bubnis is a nationally certified personal trainer who works independently in the Scranton, Pennsylvania area. His specialties include exercise science…"]}}],"editors":[{"role":"Editor","name":{"display":"TEST-Editor"}}],"pinterestImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2015/10/GRT-man-barbell-gym-exercise-weights-732x549-thumbnail-1.jpg"},"hideFeedback":false,"isMedicare":false,"isBlog":false,"publishSource":"wordpress","isAmpSupported":false,"categories":[{"name":"Fitness","slug":"fitness","link":"/fitness","children":[]}],"language":{"en":"https://greatist.com/move/when-to-lift-more-weight/","x-default":"https://greatist.com/move/when-to-lift-more-weight/","current":"en"},"lang":"en","links":[],"colorScheme":"default","isContentSeries":false,"brandCTAs":[],"clusterNavLinks":[],"clusterUrls":[],"clusterLinks":{},"pathingTilesData":{},"pathingCardsData":{},"inArticlePathingCardsData":[],"quantitativeTrustData":{},"isPrependRecipeH2":false,"recipes":[],"hideTabs":false,"tabs":[{"id":"_noHeaderPrefixedContent","title":null,"header":null,"body":[{"tagName":"div","source":"\u003cfigure class=\"css-yhe8zq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-mjp0j9\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/11/GRT-man-barbell-gym-exercise-weights-1296x728-header-1-1296x728.jpg 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/11/GRT-man-barbell-gym-exercise-weights-1296x728-header-1-1296x728.jpg 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/11/GRT-man-barbell-gym-exercise-weights-1296x728-header-1-1296x728.jpg 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/11/GRT-man-barbell-gym-exercise-weights-1296x728-header-1-1296x728.jpg\" alt=\"a man in a gym deciding if he should lift heavier weights\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2Fwhen-to-lift-more-weight\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F11%2FGRT-man-barbell-gym-exercise-weights-1296x728-header-1-1296x728.jpg\u0026description=How%20Much%20Weight%20Should%20I%20Lift%3A%20Moderation%2C%20Timing%2C%20and%20the%20Numbers\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/11/GRT-man-barbell-gym-exercise-weights-1296x728-header-1-1296x728.jpg\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"So you’ve been hitting the gym, taking classes, or doing bodyweight workouts for a while now, and a lot of the moves you’ve been doing seem easy."},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"tagName":"p","source":"You’re grabbing the 3-pound weights you use in barre class to do curls while \u003ca href=\"https://greatist.com/fitness/30-dumbbell-exercises-missing-your-routine\" class=\"content-link css-q7lbnd\"\u003eweight training\u003c/a\u003e when you could easily lift 10-pounders. Or maybe you’ve been going to strength training classes for 6 weeks, but you’re still picking up the same \u003ca href=\"https://greatist.com/fitness/kettlebell-exercises-cardio-moves-that-arent-just-swings\" class=\"content-link css-q7lbnd\"\u003ekettlebells\u003c/a\u003e from day one."},{"tagName":"p","source":"Your muscles aren’t growing anymore, and you’re not seeing any changes in your body. The likely culprit of your slowed progress is a plateau because you’re not lifting enough weight. So, how do you know how much weight you can actually lift? "}]},{"id":"benefits","title":"Benefits","isCollapsable":false,"header":["Benefits of weightlifting "],"body":[{"tagName":"p","source":"First, let’s get one thing straight: You’re not going to bulk up overnight. While some people would love to hear that increasing the amount of weight will get you ripped and jacked, others fear this outcome."},{"tagName":"p","source":"Regardless, this won’t happen. Bodybuilders and gym rats spend hours, weeks, and months focusing on growing their bodies and strengthening their muscles to look a certain way, explains Rob Sulaver, founder and CEO of \u003ca href=\"http://www.bandanatraining.com/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eBandana Training\u003c/a\u003e."},{"tagName":"p","source":"The reality is this: Lifting weights will challenge and change your body for the better over time. There are loads of benefits to a consistent strength training program (if you’re curious, we’ve listed at least 19 \u003ca href=\"https://greatist.com/fitness/20-reasons-start-strength-training\" class=\"content-link css-q7lbnd\"\u003ehere\u003c/a\u003e)."},{"tagName":"p","source":"Here’s a quick recap of the recent research. Lifting weights may reduce your waist circumference, if that’s something you’re into.\u003chl-trusted-source\u003e\u003ccite\u003eMekary RA, et al. (2015). Weight training, aerobic physical activities, and long-term waist circumference change in men. DOI: \u003ca href=\"https://doi.org/10.1002/oby.20949\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e10.1002/oby.20949\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e It could also improve your muscle strength and cardiovascular fitness,\u003chl-trusted-source\u003e\u003ccite\u003eRomero-Arenas S, et al. (2013). Impact of resistance circuit training on neuromuscular, cardiorespiratory and body composition adaptations in the elderly. \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3794722/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003ehttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3794722/\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e not to mention improve your running economy, if you’re one who digs a nice jog here and there.\u003chl-trusted-source\u003e\u003ccite\u003eDenadai BS, et al. (2017). Explosive training and heavy weight training are effective for improving running economy in endurance athletes: A systematic review and meta-analysis. DOI: \u003ca href=\"https://doi.org/10.1007/s40279-016-0604-z\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e10.1007/s40279-016-0604-z\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"The way you lift heavier weights (the amount you increase by, the exercises you’re doing, \u003ca href=\"https://greatist.com/move/workout-plan-how-to-create-your-own-full-body-routine\" class=\"content-link css-q7lbnd\"\u003ethe rep scheme\u003c/a\u003e you’re following) can help tailor the results. Here are some key points to remember before you start busting out those reps."}]},{"id":"start-small","title":"Start small","isCollapsable":false,"header":["1. Start small"],"body":[{"tagName":"p","source":"Determining the right weight depends on what workout you’re doing — whether it’s something you’ve been doing for a while or \u003ca href=\"https://greatist.com/move/best-gym-machines\" class=\"content-link css-q7lbnd\"\u003eit’s brand new\u003c/a\u003e to you. If you’ve never done an exercise before, Sulaver recommends a warmup self-assessment. "},{"tagName":"p","source":"“Start with 50 percent less than what you might expect to lift, and do a few reps with that,” he says. For example, if you normally lift 20-pound weights, start with 10s. "},{"tagName":"p","source":"“That should feel easy, so really make sure your form is spot-on. Then gradually work your way up in weight, doing a few reps at a time,” Sulaver suggests. "},{"tagName":"p","source":"Once you hit a weight that feels challenging, where you need to slow down to complete your reps with good form, use that for your first set. "},{"tagName":"p","source":"Bonus: Not only do you now have a good idea of the weight you should use, but you’re also \u003ca href=\"https://greatist.com/fitness/full-body-dynamic-warm-up\" class=\"content-link css-q7lbnd\"\u003ewarmed up\u003c/a\u003e for your first set."}]},{"id":"timing","title":"Timing","isCollapsable":false,"header":["2. Know when it’s time to increase the weight "],"body":[{"tagName":"p","source":"If you’re more experienced with \u003ca href=\"https://greatist.com/fitness/30-dumbbell-exercises-missing-your-routine\" class=\"content-link css-q7lbnd\"\u003edumbbells\u003c/a\u003e, \u003ca href=\"https://greatist.com/move/full-body-kettlebell-workout\" class=\"content-link css-q7lbnd\"\u003ekettlebells\u003c/a\u003e, or \u003ca href=\"https://greatist.com/move/beginner-barbell-workout\" class=\"content-link css-q7lbnd\"\u003ea barbell\u003c/a\u003e, the question is when and how to add more weight. "},{"tagName":"p","source":"So, if you’re ready to add more weight, take a look at (1) the speed of the lift, (2) your form, and (3) how you feel after you complete your sets, Sulaver suggests. Those are good indications of whether you should be going heavier. "},{"tagName":"p","source":"“If your last couple reps are slow and uber-strenuous, leaving you sweaty and short of breath, then you’re using the right weight,” he says. “If you’re performing the last couple reps easily at normal speed, you could probably go heavier.”"}]},{"id":"numbers","title":"Numbers","isCollapsable":false,"header":["3. Figure out how much weight to add"],"body":[{"tagName":"p","source":"When we say that it’s time to up the numbers, we’re not talking humongous increases. "},{"tagName":"p","source":"If you’re over here thinking you need to lift the weight of a bus, take heart. A 2019 study found that as long as you lift until “failure” (as in, total muscle fatigue), it really doesn’t matter how much weight you’re lifting.\u003chl-trusted-source\u003e\u003ccite\u003eDinyer TK, et al. (2019). Low-load vs. high-load resistance training to failure on one repetition maximum strength and body composition in untrained women. DOI: \u003ca href=\"https://doi.org/10.1519/JSC.0000000000003194\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e10.1519/JSC.0000000000003194\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"However, if you want to see gains and create that lean yet strong physique, you can’t push the same weight week in and week out and expect not to plateau. Sulaver recommends adding weight every week."},{"tagName":"p","source":"“But in baby steps — sometimes it’s only 2.5 percent heavier than the prior week,” he says. There’s a balance between pushing yourself and listening to your body’s limits that you’ll be able to find as you start lifting more."}]},{"id":"bottom-line","title":"Bottom line","isCollapsable":false,"header":["The bottom line "],"body":[{"tagName":"p","source":"There comes a point where \u003ca href=\"https://greatist.com/move/strength-training-lift-heavier-weights-or-do-more-reps\" class=\"content-link css-q7lbnd\"\u003elight weights and high reps\u003c/a\u003e just becomes a waste of your time, Sulaver explains. “The only thing you get good at when you’re lifting 2 to 3 pounds for hundreds of reps is lifting 2 to 3 pounds for hundreds of reps,” he says. "},{"tagName":"p","source":"“If you want to be good at that, then it’s a smart thing to do.” But if you’re looking for more of a challenge — and change in your body — follow the tips above."}]}],"hasAffiliateLinks":false,"affiliates":[],"isDisclaimer":false,"isOwnedAndOperatedPresent":false,"propsFor":{"articleResources":[{"displayLink":"1007/s40279-016-0604-z","link":"https://doi.org/10.1007/s40279-016-0604-z","title":{"tagName":"span","source":"Denadai BS, et al. (2017). Explosive training and heavy weight training are effective for improving running economy in endurance athletes: A systematic review and meta-analysis. DOI:"}},{"displayLink":"1519/JSC.0000000000003194","link":"https://doi.org/10.1519/JSC.0000000000003194","title":{"tagName":"span","source":"Dinyer TK, et al. (2019). Low-load vs. high-load resistance training to failure on one repetition maximum strength and body composition in untrained women. DOI:"}},{"displayLink":"1002/oby.20949","link":"https://doi.org/10.1002/oby.20949","title":{"tagName":"span","source":"Mekary RA, et al. (2015). Weight training, aerobic physical activities, and long-term waist circumference change in men. DOI:"}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC3794722/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3794722/","title":{"tagName":"span","source":"Romero-Arenas S, et al. (2013). Impact of resistance circuit training on neuromuscular, cardiorespiratory and body composition adaptations in the elderly."}}],"byline":{"authors":[{"id":2654,"name":{"display":"Amy Schlinger","first":"","last":""},"type":{"value":"","label":""},"specialties":[],"bio":{"text":"\u003cp\u003eBorn and raised in New York (though a diehard Green Bay Packer fan by way of her mother\u0026#39;s upbringing in the Midwest), Amy began her career in the health and fitness field immediately post-college, as an assistant editor at SHAPE Magazine. She attended James Madison University in Virginia where she received a degree in media arts and design with a concentration in print journalism and a European marketing minor after studying abroad at The University of Antwerp in Belgium. Amy\u0026rsquo;s work has appeared in Self, Cosmopolitan, SHAPE Magazine, Men\u0026#39;s Fitness, Muscle \u0026amp; Fitness HERS, Pilates Style, Max Sports \u0026amp; Fitness, as well as on womenshealthmag.com, prevention.com, mademan.com, trektechblog.com and fitbump360.com. She is an avid CrossFitter with a serious love for mashed potatoes.\u003c/p\u003e\n"},"avatar":{"title":"","width":859,"height":1099,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/Amy.jpg"}}],"medicalReviewers":[{"id":126,"name":{"display":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","first":"Daniel","last":"Bubnis, MS, NASM-CPT, NASE Level II-CSS"},"userLogin":"danbubnis71","links":{"website":"","facebook":"","linkedin":"https://www.linkedin.com/in/daniel-bubnis-7343aa34/","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/daniel-bubnis-ms-nasm-cpt-nase-level-ii-css","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"122514","specialties":[{"name":"Fitness"}],"guestTitle":"","bio":{"text":"\u003cp\u003e\u0026nbsp;\u003c/p\u003e\n\u003cp\u003e\u003ci\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.\u003c/span\u003e\u003c/i\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eDaniel Bubnis is a nationally certified personal trainer who works independently in the Scranton, Pennsylvania area. His specialties include exercise science, health promotion, wellness, and fitness.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ePennsylvania State University, AA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMarywood University, BA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCalifornia University of Pennsylvania, MS\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eNASM Certified Personal Trainer\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eProfessional Accomplishments\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDeveloped exercise programs for older adults with chronic health conditions and for adults with fibromyalgia and other pain syndromes\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":200,"height":200,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png"}}],"id":"gr-40762","updateReason":[],"editor":"TEST-Editor","factCheckedBy":"","factCheckers":[],"articleHistory":[],"articleDates":{"factChecked":{"date":null,"display":""},"medicallyReviewed":{"date":1445511600,"display":"October 22, 2015"},"published":{"date":1445511600,"display":"October 22, 2015"},"lastUpdates":{"date":1445511600,"display":"October 22, 2015"},"modified":{"date":1691659187,"display":"August 10, 2023"}},"type":"healthfeature","language":"en"},"isCorp":false,"isReference":false,"isPremiumVideo":false,"isStandaloneVideo":false,"isStandaloneRecipe":false,"schemaObj":{"@context":"https://schema.org","publisher":{"@type":"Organization","name":"Greatist","logo":{"@type":"ImageObject","url":"https://www.healthline.com/hlcmsresource/images/frontend-static/greatist_logo_black.png"}},"@type":"Article","headline":"How to Tell When You Should Lift Heavier Weights","description":"If you’ve hit a plateau, this is how much iron to throw around so you can glean the many benefits of weightlifting.","keywords":"how much weight should I lift","author":{"@type":"Person","name":"Amy Schlinger"},"lastReviewed":"2015-10-22T11:00:00Z","url":"https://greatist.com/move/when-to-lift-more-weight","datePublished":"2015-10-22T11:00:00Z","dateModified":"2015-10-22T11:00:00Z","articleSection":"Fitness","reviewedBy":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","primaryImageOfPage":["https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/11/GRT-man-barbell-gym-exercise-weights-1296x728-header-1-1296x728.jpg"],"thumbnail":["https://media.post.rvohealth.io/wp-content/uploads/sites/2/2015/10/GRT-man-barbell-gym-exercise-weights-732x549-thumbnail-1.jpg"]},"hero":{}}},"ampLibs":{},"scrollArticles":[{"title":["How to Create Your Own Full-Body Workout Plan"],"text":["Can’t hire a personal trainer right now? No sweat. Here’s how to build your own effective workout plan, whether you’re just starting out or you’re a…"],"link":"/move/workout-plan-how-to-create-your-own-full-body-routine","imageAlt":"How to Create Your Own Full-Body Workout Plan","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/04/CREATE-YOUR-OWN-WORKOUT_PUSH-UP_FEATURE-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png","width":200,"height":200,"altText":""},"specialties":["fitness"]},"isNutrition":false,"authors":[{"id":2556,"name":{"display":"Amy Eisinger","first":"Amy","last":"Eisinger"},"userLogin":"amy-eisinger-996-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/amy-eisinger","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eAmy is an ACE certified personal trainer, runner, travel lover, piano player, former Latin nerd, and east coast Floridian at heart. On the weekends, you can find her at a yoga class or taking photos with one of my old film cameras. Tropical beaches and chilled wine are her faves. And she likes books. A lot.\u003c/p\u003e\n"},"avatar":{"title":"","width":4510,"height":3097,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/Eisinger-ProfilePage.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Barbell Workouts: Simplify Strength Training with One Essential Tool"],"text":["Discover the benefits of barbell workouts for strength training. Learn essential exercises, warmups, and tips to maximize your gains in just 8 weeks."],"link":"/move/beginner-barbell-workout","imageAlt":"Barbell Workouts: Simplify Strength Training with One Essential Tool","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/04/Barbell_Feature-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png","width":200,"height":200,"altText":""},"specialties":["fitness"]},"isNutrition":false,"authors":[{"id":2507,"name":{"display":"Nick English","first":"Nick","last":"English"},"userLogin":"nick-english-1807-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/nick-english","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eNick is crazy about intermittent fasting, handstand pushups, meditating, and spending five hours cooking things that he eats in five seconds. He tries to keep health simple—it\u0026#8217;s mostly just vegetables and sweat.\u003c/p\u003e\n"},"avatar":{"title":"","width":900,"height":900,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/Nick-English-900x900.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["7 Gym Machines Beginners May Use for Safe and Effective Workouts"],"text":["Discover 7 gym machines that may boost your fitness journey. Ideal for beginners, these machines might help you safely build strength and confidence."],"link":"/fitness/best-gym-machines","imageAlt":"7 Gym Machines Beginners May Use for Safe and Effective Workouts","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/04/GRT-female-row-machine-732x549-thumb-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png","width":200,"height":200,"altText":""},"specialties":["fitness"]},"isNutrition":false,"authors":[{"id":2556,"name":{"display":"Amy Eisinger","first":"Amy","last":"Eisinger"},"userLogin":"amy-eisinger-996-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/amy-eisinger","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eAmy is an ACE certified personal trainer, runner, travel lover, piano player, former Latin nerd, and east coast Floridian at heart. On the weekends, you can find her at a yoga class or taking photos with one of my old film cameras. Tropical beaches and chilled wine are her faves. And she likes books. A lot.\u003c/p\u003e\n"},"avatar":{"title":"","width":4510,"height":3097,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/Eisinger-ProfilePage.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["The 4 Gym Machines You Should Skip (and What to Do Instead)"],"text":["Gym machines have their purpose, but they can also be risky. Here's which gym machines you should skip and what exercises you should do instead during…"],"link":"/fitness/gym-workouts-gym-machines-you-should-skip","imageAlt":"The 4 Gym Machines You Should Skip (and What to Do Instead)","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/04/FEATURE_7-732x549.jpg","isNutrition":false,"authors":[{"id":2583,"name":{"display":"Emily Abbate","first":"","last":""},"userLogin":"emily-abbate-736-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"type":{"value":"","label":""},"specialties":[],"bio":{"text":"\u003cp\u003eLady wordsmith and certified personal trainer and run coach. Loves to lift anything heavy, usually has a sweat (or two!) under her belt by\u0026nbsp;8 a.m.\u0026nbsp;daily. Also loves: sporadic dance parties, good high fives, and Bloody Marys that could be considered an entire meal (to some).\u003c/p\u003e\n"},"avatar":{"title":"","width":400,"height":400,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/Emily20Abbate_0.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Why Does My Side Hurt When I Run? Causes and Prevention Tips"],"text":["Wondering why your side hurts when you run? Find out the common causes and simple tips to ease the pain and run comfortably."],"link":"/health/why-does-my-side-hurt-when-i-run","imageAlt":"Why Does My Side Hurt When I Run? Causes and Prevention Tips","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/GRT-female-running-732x549-thumb.jpg","isNutrition":false,"authors":[{"id":1410,"name":{"display":"Alysa Hullett","first":"Alysa","last":"Hullett"},"userLogin":"ahullet","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/alysa-hullett","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eAlysa Hullett is a writer with work in outlets like Healthline, Greatist and the Seattle Times. Her current work revolves around themes of health, science, art and community.\u003c/p\u003e\n"},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Rucking Benefits: Add Weight to Your Walk to Boost Fitness and Strength"],"text":["Explore the benefits of rucking and how adding weight to your walk can enhance fitness, build strength, and improve endurance."],"link":"/fitness/rucking-benefits","imageAlt":"Rucking Benefits: Add Weight to Your Walk to Boost Fitness and Strength","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Rucking_Fitness_Trail-732x549-Thumbnail.jpg","isNutrition":false,"authors":[{"id":1552,"name":{"display":"Zia Sherrell, MPH","first":"Zia","last":"Sherrell, MPH"},"userLogin":"zsherrell","links":{"website":"http://www.premiumhealthcontent.com","facebook":"https://www.facebook.com/ziahealthwriter","linkedin":"https://www.linkedin.com/in/freelance-healthcare-writer/","twitter":"/ziahealthwriter","instagram":"https://www.instagram.com/ziahealthwriter","tiktok":""},"link":"/authors/zia-sherrell","type":{"value":"expert","label":"Expert"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp data-pm-slice=\"1 1 []\"\u003eZia Sherrell is a \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/common-faq-to-a-health-copywriter\"\u003ehealth copywriter\u003c/a\u003e and \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/about-your-healthcare-copywriter\"\u003edigital health journalist\u003c/a\u003e with over a decade of experience covering diverse topics from public health to medical cannabis, nutrition, and biomedical science. Her mission is to empower and educate people by bringing health matters to life with engaging, evidence-based writing. When she’s not writing, Zia enjoys traveling and chasing after her dogs.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/Me-3-Zia-Sherrell.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Vegetarian Bodybuilding: 4 Tips to Build Muscle"],"text":["Discover top tips for vegetarian bodybuilding to help you build muscle and achieve your fitness goals."],"link":"/health/vegetarian-bodybuilding","imageAlt":"Vegetarian Bodybuilding: 4 Tips to Build Muscle","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-732x549-Thumbnail.jpg","medicallyReviewedBy":{"reviewerName":"Alissa Palladino, MS, RDN, LD, CPT","reviewerImage":{"path":"https://post.greatist.com/wp-content/uploads/2022/01/Alissa-Palladino-500x500-Bio.png","width":200,"height":200,"altText":""}},"isNutrition":false,"authors":[{"id":1552,"name":{"display":"Zia Sherrell, MPH","first":"Zia","last":"Sherrell, MPH"},"userLogin":"zsherrell","links":{"website":"http://www.premiumhealthcontent.com","facebook":"https://www.facebook.com/ziahealthwriter","linkedin":"https://www.linkedin.com/in/freelance-healthcare-writer/","twitter":"/ziahealthwriter","instagram":"https://www.instagram.com/ziahealthwriter","tiktok":""},"link":"/authors/zia-sherrell","type":{"value":"expert","label":"Expert"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp data-pm-slice=\"1 1 []\"\u003eZia Sherrell is a \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/common-faq-to-a-health-copywriter\"\u003ehealth copywriter\u003c/a\u003e and \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/about-your-healthcare-copywriter\"\u003edigital health journalist\u003c/a\u003e with over a decade of experience covering diverse topics from public health to medical cannabis, nutrition, and biomedical science. 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She attended James Madison University in Virginia where she received a degree in media arts and design with a concentration in print journalism and a European marketing minor after studying abroad at The University of Antwerp in Belgium. Amy\u0026rsquo;s work has appeared in Self, Cosmopolitan, SHAPE Magazine, Men\u0026#39;s Fitness, Muscle \u0026amp; Fitness HERS, Pilates Style, Max Sports \u0026amp; Fitness, as well as on womenshealthmag.com, prevention.com, mademan.com, trektechblog.com and fitbump360.com. 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On the weekends, you can find her at a yoga class or taking photos with one of my old film cameras. Tropical beaches and chilled wine are her faves. And she likes books. A lot.\u003c/p\u003e\n"},"avatar":{"title":"","width":4510,"height":3097,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/Eisinger-ProfilePage.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Barbell Workouts: Simplify Strength Training with One Essential Tool"],"text":["Discover the benefits of barbell workouts for strength training. 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Ideal for beginners, these machines might help you safely build strength and confidence."],"link":"/fitness/best-gym-machines","imageAlt":"7 Gym Machines Beginners May Use for Safe and Effective Workouts","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/04/GRT-female-row-machine-732x549-thumb-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png","width":200,"height":200,"altText":""},"specialties":["fitness"]},"isNutrition":false,"authors":[{"id":2556,"name":{"display":"Amy Eisinger","first":"Amy","last":"Eisinger"},"userLogin":"amy-eisinger-996-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/amy-eisinger","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eAmy is an ACE certified personal trainer, runner, travel lover, piano player, former Latin nerd, and east coast Floridian at heart. 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Here's which gym machines you should skip and what exercises you should do instead during…"],"link":"/fitness/gym-workouts-gym-machines-you-should-skip","imageAlt":"The 4 Gym Machines You Should Skip (and What to Do Instead)","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/04/FEATURE_7-732x549.jpg","isNutrition":false,"authors":[{"id":2583,"name":{"display":"Emily Abbate","first":"","last":""},"userLogin":"emily-abbate-736-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"type":{"value":"","label":""},"specialties":[],"bio":{"text":"\u003cp\u003eLady wordsmith and certified personal trainer and run coach. Loves to lift anything heavy, usually has a sweat (or two!) under her belt by\u0026nbsp;8 a.m.\u0026nbsp;daily. Also loves: sporadic dance parties, good high fives, and Bloody Marys that could be considered an entire meal (to some).\u003c/p\u003e\n"},"avatar":{"title":"","width":400,"height":400,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/Emily20Abbate_0.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Why Does My Side Hurt When I Run? Causes and Prevention Tips"],"text":["Wondering why your side hurts when you run? Find out the common causes and simple tips to ease the pain and run comfortably."],"link":"/health/why-does-my-side-hurt-when-i-run","imageAlt":"Why Does My Side Hurt When I Run? 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Her mission is to empower and educate people by bringing health matters to life with engaging, evidence-based writing. When she’s not writing, Zia enjoys traveling and chasing after her dogs.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/Me-3-Zia-Sherrell.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Vegetarian Bodybuilding: 4 Tips to Build Muscle"],"text":["Discover top tips for vegetarian bodybuilding to help you build muscle and achieve your fitness goals."],"link":"/health/vegetarian-bodybuilding","imageAlt":"Vegetarian Bodybuilding: 4 Tips to Build Muscle","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-732x549-Thumbnail.jpg","medicallyReviewedBy":{"reviewerName":"Alissa Palladino, MS, RDN, LD, CPT","reviewerImage":{"path":"https://post.greatist.com/wp-content/uploads/2022/01/Alissa-Palladino-500x500-Bio.png","width":200,"height":200,"altText":""}},"isNutrition":false,"authors":[{"id":1552,"name":{"display":"Zia Sherrell, MPH","first":"Zia","last":"Sherrell, MPH"},"userLogin":"zsherrell","links":{"website":"http://www.premiumhealthcontent.com","facebook":"https://www.facebook.com/ziahealthwriter","linkedin":"https://www.linkedin.com/in/freelance-healthcare-writer/","twitter":"/ziahealthwriter","instagram":"https://www.instagram.com/ziahealthwriter","tiktok":""},"link":"/authors/zia-sherrell","type":{"value":"expert","label":"Expert"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp data-pm-slice=\"1 1 []\"\u003eZia Sherrell is a \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/common-faq-to-a-health-copywriter\"\u003ehealth copywriter\u003c/a\u003e and \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/about-your-healthcare-copywriter\"\u003edigital health journalist\u003c/a\u003e with over a decade of experience covering diverse topics from public health to medical cannabis, nutrition, and biomedical science. 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