You May Be Stronger Than You Think

When you’ve been using the same dumbbells for a while, it’s easy to assume that’s simply the weight you should be lifting. But as you get stronger, a weight that once challenged you may eventually become relatively easy.

Research suggests we may also underestimate what we’re capable of. In one study, older women choosing their own weights for strength exercises selected relatively light resistance compared with their measured strength. For biceps curls, they chose an average of about 48% of the maximum weight they could lift once.

This doesn’t mean heavier is always better, or that you should jump to a weight you can’t comfortably control. But gradually increasing the demands placed on your muscles is an important part of continuing to build strength.

One simple way to gauge your weight is to pay attention at the end of a set. If you finish all of your repetitions with good form and feel like you could easily continue for quite a while, try the next weight up for a few repetitions. If you can still move slowly and with control, you may have found a new challenge. You can always switch back if your form begins to change.

Progress doesn’t require pushing yourself to your limit. The goal is simply to avoid getting so comfortable with a familiar weight that you stop challenging your muscles.

As we focus on biceps curls this month, consider experimenting with your resistance. You may find that you’re capable of a little more than you expected.