We’ve found ourselves answering very similar concerns from multiple members over the last few weeks. They’ve been asking questions along the lines of:
“Why is it that I lifted this exact weight last week, with no issue at all, and today it feels like there’s a magnet on the floor?!”
In short, the weights don’t always go up…
Here at BSP NOVA we use the RPE scale, numbered 1-10, with 1 being no exertion at all, and 10 being absolute all-out exertion. When assigning any kind of exercise involving external load (i.e. kettlebells, dumbbells, barbells, sandbag, med balls, etc…) we write in an RPE goal next their sets and reps for the day.
Upon finishing a set, we simply ask:
“On a scale of 1-10, how did that weight feel?”
That answer will then direct our weight selection from one set to next.
“I’d put a 6 on it,”
says the client.
“Okay, great! Let’s put a little more weight on the next set and find that 8-9 that the program calls for,”
says the coach.
We can then use this information from week to week to have a good idea of what weights to use.
But here’s the thing…
Early on in your strength training journey, those weights will probably go up from session to session, week to week, month to month, etc…
And then one day they don’t.
But don’t get confused and frustrated!
It’s all part of getting stronger.
Early on we truly don’t know our limits. We interpret weights to be a higher RPE than they are because we lack context of what a real 10 is.
And that’s totally normal.
As you get more experience, as you get stronger, you’ll find that the progress slows down.
100% normal.
Or maybe it’s something else
Regardless of where you are in the process of your strength journey, some days the weights just feel heavier.
That’s frustrating, right?!
But, once again, this is totally normal…
We all have those days, and they can be brought on by a multitude of things.
- How has your sleep been lately?
- Nutrition?
- Are you pretty sore from prior sessions?
- Stressed out from home stuff/work/everyday life?
All kinds of things can impact your strength from one day to the next.
“So what do I do?!”
Number one, talk to your coach. Maybe today’s a day where we agree that you need something different than what’s on your paper. Our number one goal is to be the best part of your day. That can’t happen if you crush yourself struggling through a program that you’re just not prepared for on that given day.
If we decide to continue on with your lifts, we simply use the RPE scale. We dial back and find today’s 8-9, or whatever RPE you have.
It doesn’t matter if that’s lighter than the session prior. Because, while the weights don’t always go up, with proper recovery, exercise and weight selection, they will eventually go back up, and beyond.
