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Progress Your Resistance Training Program

Progress your resistance training to ensure your body is still working hard enough to gain all the benefits of resistance training.

It is important to remember that:

  • not all exercises progress at the same rate.
  • not all muscle groups will be ready to progress at the same time.
  • not all muscles use the same weight.

Your body will adapt to each exercise over time. Progress your resistance training to ensure your body is still working hard enough to gain all the benefits of resistance training.

How Do I Progress My Repetitions And Weights (Or Resistance Bands)

  1. When you are ready, slowly increase the number of repetitions you do from 10 to 15.
  2. Once you can do 15 repetitions with ease,
    • increase the weight you lift by 2 to 5 pounds,
      or
    • change your exercise band for one that has more resistance.

Use the chart below to help you select the next weight or band colour.

Progressing dumbbell weights

Follow the order below to progress your dumbbells. For example, if you can do 15 repetitions with a 3 lbs weight with ease, try the 5 lbs weight next time.

Lightest Heaviest
1 lb2 lbs3 lbs5 lbs8 lbs10 lbs12 lbs15 lbs20 lbs25 lbs30 lbs35 lbs40 lbs

Progressing exercise bands

Follow the order below to progress your exercise bands. For example, if you can do 15 repetitions with a yellow band with ease, try the red band next time.

Lightest Heaviest
YellowRedGreenBlueBlack

Tips

It is important to remember that:

  • not all exercises progress at the same rate.
  • not all muscle groups will be ready to progress at the same time.
  • not all muscles use the same weight.

How Do I Progress My Sets?

Once you can do 1 set for each exercise with ease, increase to 2 sets for each exercise. This can take 2 to 3 weeks.

Do not do more than 2 sets.

Last Reviewed: 10/16/2016