Are You Lifting Heavy Enough?

1. How to know if you’re working hard enough

  • RPE (Rate of Perceived Exertion): On a scale of 1–10, your main sets should feel like 7–9. That means you should have about 1–3 reps left in the tank.

  • Form check: If you can keep good form without breaking technique, the weight is appropriate. If your form falls apart, the weight is too heavy.

  • Progress over time: If after 2–3 weeks the same weight feels easy and no longer challenges you, it’s probably time to increase.

2. When to increase the load

  • When you can do the top number of reps in your rep range (e.g. 10 reps if the plan says 8–10) with good form.

  • When a set feels too easy and you could keep going well beyond the target reps.

  • After 2–4 weeks with no sign of challenge or progress.

3. How to increase safely

  • Small jumps: Add 2–5% for big lifts (squat, deadlift, bench press), or as little as 1–2 kg (2–5 lbs) for dumbbells.

  • Extra reps or sets: If you can’t add weight, increase reps within the range, or add an extra set.

  • Recovery time: Give muscles at least 48 hours before training the same group again.

4. When not to increase

  • If you feel pain (not just effort or muscle burn).

  • If your form breaks down.

  • If you’re not sleeping well or still sore/fatigued — recovery comes first.

WORKOUT SCHEDULE 8th - 12th September

All live workouts are UK time. They stay here for the week and then go to the ‘Past Live Workouts’ section and will be saved there for 6 weeks, so you will have time to catch up and do them whenever suits you. I always give options to make exercises easier/harder, so workouts are suitable for all levels.

Monday 10:30 HIIT & Strength  

A 30 min great full-body workout, that will get your HR up, build strength and stamina. Light dumbbells needed. 

  • Wednesday 18:00 Slow & Strong

    Get strong with this 30 min workout. Focusing on form and control. Great for all levels. 

    Thursday 18:00 Energising Yoga

    A lovely 20 minute yoga flow. This class with stretch, strengthen and energise. 

    Friday 10 Bands & Bodyweight

    A resistance band and your lovely body is all you'll need for this workout. Strengthen, tone, pulse with me for the next 30

    If you have any questions or requests please email or DM me