“How do I know if I should increase reps or weight in my lifts?”
RPE can get a little confusing sometimes. “Wait, do I really have 2 reps left in me? Or 3? Idk?!” I understand…and the important thing with RPE is that when your program says to go to failure, you go to failure. Because failure is more measurable and it gives us a data point. Tbh, I’m a trainer and I do NOT overtly stress myself over RPE. Instead, I use this protocol below.
If you do my lifting program, you’ll notice that each mesocycle (block of workouts) lasts 2-6 weeks. MOST mesos are 4 weeks long. The good thing about keeping the same workouts for 4 weeks in a row is that it provides *standardization*. We can’t focus on improving in something if we’re always changing it up, right?
My rule of thumb us this:
Once you’re able to do ALL sets at the TOP end of the rep range with x lbs, you should CONSIDER increasing weight.
Once you increase weight though, you might have to go back to the lower side of the rep range and then work your way up again.
Here is an example (note that this is a sped up version and we won’t always progress at such a fast rate, especially as you become more and more seasoned of a lifter):
Do 3 sets of leg extensions, 8-10 reps
Week 1:
80 lbs for 10 reps
80 lbs for 9 reps
80 lbs for 9 reps
Week 2:
Same as week 1 but *with improved form* (improved form is progress)
Week 3:
80 lbs for 10 reps
80 lbs for 10 reps
80 lbs for 9 reps
Week 4:
80 lbs for 10 reps
80 lbs for 10 reps
80 lbs for 10 reps
NEXT time you see leg presses, try going up to 85 lbs. You may have to go down to 8 reps though and work your way up to 85 lbs, 10 reps, for all sets. Then you can try increasing weight again!
“What if the next weight up is too heavy?”
This is usually more of a problem in upper body exercises. Let’s say that your program tells you to do 3 sets of lateral raises, 8-10 reps and you’re able to do 10 reps for all sets at 8 lbs, but 10 lbs is too heavy for you. In this scenario, I would recommend STAYING at 8 lbs, but increasing to 11 or 12 reps. Yes, even if this means going outside of the prescribed rep range. Eventually, you’ll be strong enough to pick up 10’s! You could also consider adding tempo changes; for example, keeping the same weight and reps but adding a pause at the top. I will sometimes program tempo changes in our programming as a way to help with longer term progressions!
Another thing that can be helpful for more seasoned lifters are microplates. These are tiny plates you can clip onto your dumbbells to add very small increases in weight-like 0.5, 1, or 1.5 lbs. They are super handy!!
I hope this helps!
Xx jordan