Are You Actually Getting Stronger?
You’re exercising. You’re showing up. You’ve got your dumbbells.
But let me ask you something:
Are you actually getting stronger?
Because there is a difference between exercising with weights and training for strength.
And this is something I talk about a lot in my classes.
Are you challenging yourself enough?
If you come to my classes, you’ll know exactly what I’m talking about.
You’re halfway through a set, happily lifting your dumbbells... and suddenly I appear next to you with a heavier pair. 😂
Yes, I will change your weights for you if I can see they’re too light.
My regulars know this very well!
I’m not doing it to torture you (despite what you might think at the time). I’m doing it because sometimes you are stronger than you think you are.
And when you’re training at home, I want you to start learning to recognise that for yourself.
Ask yourself:
Could I comfortably do another 10 reps with this weight?
If the answer is yes, it might be time to pick up something heavier.
The last few repetitions should feel challenging, while you can still maintain good technique and control.
One pair of dumbbells isn't enough for everything
This is another thing I really want women to understand.
The weight you use for a lateral raise shouldn't necessarily be the weight you use for a squat.
Your legs and glutes are large, powerful muscles. They can usually handle considerably more resistance than the smaller muscles involved in exercises such as lateral raises.
So if you train with me at home, have different weights available if you can.
Don't automatically reach for your favourite pair every single time.
Choose the weight for the exercise, not the weight you feel comfortable with.
Why does getting stronger matter?
Especially as we move through our 40s, 50s and beyond, strength training isn't just about changing how our body looks.
We naturally lose muscle as we get older, and the hormonal changes around menopause can make maintaining muscle and bone health even more important.
Strength training helps us maintain muscle, supports our bones and joints and helps us stay physically capable as we age.
And that's the part I really care about.
I want you to be able to carry your shopping. Get yourself up from the floor. Climb the stairs. Lift things without worrying about your back. Travel. Play with your children or grandchildren. Keep doing the things you enjoy.
We're not only training for the body we have today.
We're training for the woman we want to be at 60, 70, 80 and beyond.
How do you know you're progressing?
Progress doesn't mean you need to lift heavier every single week.
Getting stronger can look like:
lifting a heavier weight than you used to
doing more repetitions with the same weight
controlling the movement better
improving your technique
progressing to a more challenging variation
feeling stronger and more capable in everyday life
This is progressive overload — gradually asking your body to do a little more as it adapts.
And it doesn't need to be rushed.
Technique first. Weight second.
I would much rather see you perform an exercise beautifully with a lighter weight than throw around something too heavy just because you think you should be lifting it.
Pay attention to the muscle you're working
This is something you'll hear me say in class all the time.
Think about the muscle you're working.
Don't just move the dumbbell from A to B.
Pay attention to what your body is doing. Feel the muscle working. Learn what the movement is supposed to feel like.
That connection and awareness can help you perform exercises with more control and better technique.
Your challenge
Next time you train — whether that's with me in class, online or by yourself — pay attention to the weights you're choosing.
Don't pick something just because it's the weight you always use.
Ask yourself:
Is this actually challenging me?
If your technique is good and you know you've got more in you, try the next weight up.
You might surprise yourself.
And if you're in one of my classes?
Don't worry.
If I think you can lift heavier, I'll probably bring the heavier dumbbells to you anyway. 😉
Ready to get stronger?
If you want to start strength training, get back into it, or simply want someone there to make sure you're actually challenging yourself, come and train with me.
You can join me in person in East London or train with me online from home.
Silvia x
Comments