challenge creates change
The past few days have been exciting in body pump land. Not only did I partake in the launch on Saturday (we released 83!!), I’ve been upping my weights too.
When I initially started teaching body pump I was already pregnant, so I kept my weights the same from the get go, not wanting to add too heavy of weights the further along I got in my pregnancy. Once I got back to teaching it took a few times for those same weights to feel comfortable. I added a bit more on for a few tracks, but nothing that really made me work. Since I instruct I want to make sure my form is a good example. My worry was that if I added too much weight I’d compromise that.
The thing with body pump, and lifting in general, is that your muscles get used to that consistent challenge if you never change it up. That’s when you may start to see a plateau, and strength gains may halt. I want to get stronger and keep that challenge going.
Challenge creates change in the body!
During the release on Saturday I upped my squat weight a bit, and boy did I feel it! My legs were not only shaking during, but the next couple days after they were very sore. Then when I taught body pump last night I upped all my weights. I knew I’d be able to do it. I just had to get my mind there.
Here’s my new weight selection for body pump (total + the bar):
Warm up: 15lb (10 before)
Squats: 40lb (35 before)
Chest: 25lb (20 before)
Back: 30lb (25 before)
Triceps: 20lb (15 before)
Biceps: 15lb (would alternate between 10-15)
Lunges: 15lb (10 before)
Shoulders: 15lb (10 before)
It will be fun to see where my weight selection stands in a few more months of body pump. As long as I’m keeping the challenge going, wherever that stands, I will be happy!
How do you keep the lifting challenge going? Do you switch up your weights often? Or do you tend to stick with the same weights because they’re comfortable?
I challenge you to increase it this week and report back how it goes!