Here’s a rewritten and polished version of your content:
How Hard Should You Push During Strength Training?
I recently received a great question from a reader:
"I’ve always wondered if I’m pushing hard enough during strength training."
This is a question that almost everyone asks at some point: "How hard should I work when I’m lifting weights?" Let’s break it down.
1. How Do Your Muscles Feel During and After Training?
You don’t need to completely exhaust yourself to make progress, but you should feel like your muscles are doing meaningful work. Here’s what to look for:
- Muscle tension and “work” during each lift.
- The weight unintentionally slows down as you tire mid-set.
- A light muscle “pump” after your workout.
- Mild muscle soreness the next day (nothing extreme).
- A sense of pushing yourself to the limit by the end of each set.
If you finish your workout feeling like you could easily do it all over again, it might be time to increase your reps, weight, or sets.
2. What Kind of Pain Do You Experience (If Any)?
Contrary to popular belief, pain isn’t the only indicator of progress, but it can provide useful clues:
- Mild soreness for 1–2 days? You’re probably working hard enough.
- Extreme soreness lasting 4–5 days or more? You’re overdoing it—dial it back.
- No soreness at all? It might be time to push a little harder or switch up your exercises.
Remember, soreness is a signal, not a scorecard. It’s not something to chase, but it can help you understand what’s working for your body.
3. Are You Making Progress Over Time?
Strength training is about challenging your body and gradually increasing that challenge over time. Ask yourself:
- Are you lifting heavier weights than 4–6 weeks ago?
- Are you doing more reps or sets with the same weight?
- Do your movements feel more stable, confident, or controlled?
If the answer is yes, you’re on the right track. If not, consider switching to a more structured plan, like a periodized program, which gradually increases volume (sets and reps) or intensity (weight) over 6–12 weeks.
Note: As we age, we naturally lose some muscle and strength. That’s normal! However, smart strength training can help minimize this loss. Even if you can’t lift as much as you did at 30, you can still progress by adjusting your starting point to match your current abilities.
Want to Test Your Effort Safely? Try a Litmus Set****
A litmus set is a simple way to gauge if you’re working hard enough. Here’s how it works:
- Choose an exercise you’ve been consistently doing, like bodyweight squats, push-ups, or dumbbell presses.
- Warm up thoroughly to get your body moving and joints ready.
- Go all out: Perform as many quality reps as possible with good form. Stop when you can’t complete another clean rep.
This works best with machines (which are safer to use alone) or bodyweight movements (where you can stop easily). It’s less ideal for free-weight exercises like barbell squats or bench presses unless you have a spotter and plenty of experience.
What to Look For:
Compare your litmus set to your usual workout sets:
- If you typically do 3 sets of 10 reps and your litmus set lets you hit 12–13 reps, you’re in the sweet spot—close to failure but not overdoing it.
- If you hit 20+ reps, it’s time to increase the weight or reps in your regular workouts.
Most muscle growth happens when you’re within 1–4 reps of failure during a working set. A litmus set helps you understand what failure feels like and ensures you’re pushing yourself safely.
The Bottom Line
You don’t have to destroy yourself to get stronger, but your workouts should be challenging enough to prompt your body to adapt. Look for:
- Muscle tension during sets.
- Muscle fatigue after training.
- Mild soreness, especially when starting a new program.
- Progress over time in reps, weight, or technique.
- Occasional litmus sets to recalibrate your effort.
If you’re not seeing these signs, it’s time to adjust your approach. And remember—if you’re asking these questions, you’re already putting in the work, which is fantastic!
You’ve got this.
- Coach Matt
P.S. Need help figuring out the next step in your training? Shoot me an email—I’d love to help!
This version is more concise, structured, and polished while retaining the original meaning and tone. Let me know if you’d like further adjustments!
