3 Exercise Progressions You Might Be Ready For

April 19, 2024

Are you feeling stuck in your workout routine, craving a new challenge to push your limits and take your fitness to the next level? Progression is critical to continually improving your fitness journey, but knowing when and how to level up your exercises can be tricky. At Xtend Fitness, we’re here to help you recognize the signs that you’re ready for the next step and provide you with three exercise progressions to elevate your workouts.

3 Exercise Progressions to Consider

Increased Reps or Sets

Signs You’re Ready:
If you find yourself breezing through your current workout routine without much difficulty and feeling like you could do more, it might be time to increase the intensity. Additionally, if you’re consistently hitting the upper end of your rep and set ranges with ease, it’s a clear indicator that your body is adapting and ready for more.

Progression:
Instead of sticking to the same number of reps and sets, challenge yourself by adding an extra set or increasing the number of reps for each exercise. For example, if you’re doing three sets of 10 reps for squats, try increasing it to four sets of 12 reps to push your muscles beyond their current limits and stimulate further growth and strength gains.

Advanced Variations

Signs You’re Ready:
Have you mastered the basic exercises like squats, push-ups, or lunges and are looking for a new challenge? If you’re feeling confident in your technique and stability and are seeking ways to challenge your muscles differently, it might be time to progress to more advanced variations.

Progression:
Experiment with advanced variations of exercises to target different muscle groups and enhance your overall strength and coordination. For example, progress from regular push-ups to diamond push-ups or from bodyweight squats to pistol squats. These variations increase the difficulty of the exercise and engage additional stabilizer muscles, providing a more comprehensive workout.

Increased Resistance or Weight

Signs You’re Ready:
Do you easily lift the weights you’ve been using for weeks without feeling fatigued? If your current weights start to feel too light and you’re seeking a greater challenge to stimulate muscle growth and strength gains, it indicates you’re ready to increase the resistance.

Progression:
Gradually increase the resistance or weight you use for your exercises to continue challenging your muscles and promoting growth. Whether using dumbbells, resistance bands, or machines, aim to incrementally
increase the weight by 5-10% as you get stronger. This progressive overload stimulates muscle adaptation and ensures continued progress over time.

Listen to your body and pay attention to how it responds to your workouts. If you experience pain or discomfort, scale back and reassess your approach. We also encourage you to work with a San Antonio personal trainer to ensure proper form and prevent injuries. 

Book Personal A Training Consultation

At Xtend Fitness, we’re dedicated to helping you reach your fitness goals and continually challenge yourself to be the best version of yourself. Whether you’re a beginner or a seasoned athlete, there’s always room for growth and improvement. Book a free consultation with one of our personal trainers to see how you can take your fitness to the next level!

 

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