The short answer to the question, “How much should I lift?”, is more than you did in your last workout. The actual answer is a bit more nuanced.
“Progressive overload” is the phrase of the day. Overload is the principle of adaptation that states that for a body system to adapt (e.g., for a muscle to grow bigger and/or stronger) it must be stressed to a level greater than that to which it is accustomed. Progressive implies that overload (so, from a literal sense, the phrase is a bit redundant). Nevertheless, it underscores the importance of regularly increasing the training volume to stimulate improvement.
Progressive overload, however, is not necessarily linear. Training is often cycled to be most effective. In other words, the intensities, sets, and repetitions (i.e., volume) are periodized or cycled to optimize stimulus and recovery. So, it is not quite as simple as “increase the weight and/or repetitions each workout”—although this progression is superior to no progression. Over the training cycles—weeks, months, and years—one should see an overall increase in performance.
Of course, there is a limit to how much one can progress. I refer to it as one’s “genetic ceiling”—a theoretical asymptote of growth potential. Most, however, will never come close to this limit. So, for most of us (even those of us over 50), there is room for continued growth—albeit slower with age.
There are endless lifting programs available. The “best” is what works for the individual and his or her goals and timeline. If, then, a plan is working toward your goals, keep doing what you are doing—just do it progressively.
Programs are most often based off of the one-repetition maximum (1-RM; how much your can lift for one maximal repetition in good form). Out of safety concerns or necessity, it is not always possible to have a measured 1-RM. There are, however, calculators that can be found with a simple Internet search that can provide reasonable estimates. From the 1-RM, workout intensities (e.g., 85% 1-RM), repetitions (e.g., 5 reps), and sets (“working sets”; e.g., 3 sets) are prescribed. Often, these will be designed around one month cycles in which the intensities and/or sets increase for three weeks and may vary from workout to workout. As a typical rule, as the intensity (%1-RM) goes up, the number of reps goes down. Thus, volume is lower at higher intensities—e.g. 12 x 100 lb = 1200 lb v. 8 x 125 lb = 1000 lb. From week to week, the prescribed repetitions may remain the same, but the intensities will increases (e.g., 75% for 5 reps to 85% for 5 reps). The fourth week of a cycle is often a “deload” week during which the intensities and volumes are significantly lowered to allow for a full recovery and to prepare for the next cycle.
Choose a program that suits you and stick with it long enough to see results. I will share thoughts on some of these over the coming weeks.
Most importantly, be progressing. Don’t let age deter you. More muscle is almost always better than less. Strive to be stronger and leaner for health and performance. Don’t fall into the expectation that muscle mass will be lost as you get older. Male or female, keep progressing.
Be your best today; be better tomorrow.
Carpe momento!