A reader recently sent me a big question:
“I always wonder if I push hard enough during the training of power. My goals are to build strength and muscle – and not be a fragile old lady. “
This kind of question is more common than you think! It is something that everyone wonders at some point: “How hard do I have to work when I get up?”
Let’s break it.
✅ 1. Do your muscles feel used during and after your workout?
You don’t have to destroy yourself to make progress but you must Feel that your muscles did some meaningful job.
That can appear as:
- You feel tension and “work” in your muscles as you lift
- Feeling the weight starting to slow inadvertently as I cut in the middle of your set
- A light “pump” after training
- Slightly muscle pain the next day (but nothing violent)
- You feel like you have questioned yourself by the end of each set
If you finish your workout and feel that you could do the whole thing again immediately … This can be a sign, it’s time to increase repetitions, weight or sets.
✅ 2. What kind of pain do you get (if any)?
In contrast to the popular belief, Pain is not the only sign of progressBut it can give us indications.
Here I am looking for:
- Mild for 1-2 days? Large! You probably get enough work.
- Extreme pain Does this last 4-5 days or more? This is too much. Call it back.
- When I’m going at all? It may be time to push things a little more deliberate or change exercises.
Again, the pain is slogannot a scoring card. It is not something you have to chase no matter what, but it is another part of the puzzle in understanding what works and does not work for you. 😃
✅ 3. Do you see the evolution over time?
Power training is to challenge your body and then gradually increasing this challenge over time.
- Do you lift heavier weights than 4-6 weeks ago?
- Do you make more repetitions or more sets with the same weight?
- Do your moves feel more stable, confident or controlled?
If the answer is yes, become stronger. And that’s exactly what we want.
If not, it may be time to shift to a more structured plan, such as a program periods This gradually increases the volume (sets and repetitions) or intensity (amount of weight) over 6-12 weeks.
Note: As we get older, of course we will lose some quantity of muscle and strength. This is completely normal! However, we can help reduce this loss by smart training.
Although you may lift less in the 1970s than you were in your 30s, you can still go through a training program to gradually increase the challenge. The principle of progressive overload is still valid, you simply adjust the starting point to what your body is capable of now. 💪
🧪 Do you want to try your strength safely?
Another way to check if you work hard enough?
Try what I call a lithoid set.
See how it works:
- Choose an exercise You have consistently done-something like body weight squatters, push-ups, rows of dumbbells or a machine press.
- Make a steady warm -up. Take your body moving and your joints feel good.
- Then go all out: Do as many quality repetitions as you can in good form. Stop when you know you can’t complete another clean rep.
This is easier (and safer) with:
- Machinery (you are already “located”)
- Body weight movements (you can simply stop without risk)
Less ideal:
- Free weight movements such as Barbell rear occupations or heavy bench (unless you have an observer and an abundant experience)
What are we looking for?
Compare the whole litmus in your usual work sets.
Example:
- If you usually do 3 sets of 10 repetition And your Litmus set gets you 12-13 repetitionsYou are right in this sweet spot within some failure repetitions.
- If you hit 20+ repetitionsOn the other hand, you leave 10+ repetitions in the tank during your regular workouts. This means that it’s time to increase weight or repetitions to keep going.
Most of the muscle building occurs when you are 1-4 failures of failure in a work set. But if you don’t know which failure sense As, it’s easy to stop.
A set of litmus helps to redefine your effort and create confidence that you can push harder (safely) when it makes sense.
💡 The bottom line
You don’t have to crush yourself to become stronger. But you do You want your workouts to be deliberate and challenging enough to require your body to adapt.
I’m looking for:
- Muscle voltage (during set)
- Muscle fatigue (after your workout)
- Mild pain (especially at the beginning of a new training program)
- Progress over time (repetition, weight, technique)
- … And the casual litmus set for clarity
And if you don’t see them? Let’s modify your approach and help you find this sweet spot.
And remember! If you ask this question, it means that you have already processed, which is amazing!
You have that.
– Coach Matt PS Need help to find the next step to move on to your workouts? Pull me an email and I’ll see how I can help! 💪
