How Can I Help a Client Get Stronger If They Don't Have Access to More Weights?

by Brooke
(Manchester, NH, USA)

dumbbell art


I'm working with a client who has some weights and home gym equipment. They're ready for more, but limited in adding more equipment, and I can only bring so much with me when I see them in-person. How can I help a client get stronger if they don't have access to more weights?



Epicenter Training Insight


This is a top question amongst new personal trainers. ☝️ We’re taught progressive overload in our certs, but often at a basic level. And more often than not, when we’re training the general population, we need to add a hint of creativity.

Don't get nervous or fear that all is lost if your clients don't have access to heavier weights - this coming from a former, competitive powerlifter! There are plenty of ways to help a client get stronger WITHOUT lifting heavier weights. No matter what: The goal is to ALWAYS put mechanical stress on their muscles.

HERE ARE A FEW WAYS TO ACCOMPLISH THIS



1. Reps and Sets



Add more reps or sets to increase total volume.

2. Vary the Time Under Tension


  1. Slow down the eccentric/concentric parts of the movements

  2. Speed up the movement to work faster through a particular range of motion with a particular weight

3. Train with Bands



Bands are a great way to increase resistance AND there is more time under tension with bands than weights.

4. Add a Pulse / Half Rep



5. Decrease Rest Time



6. Train the Sticking Points of a Movement



PUT IT INTO PRACTICE



So, whether you don’t have access to weights or the next weight up is just a little too much of a jump, practice one of these other forms of progressive overload that aren’t as common as simply “just add weight."

Yours in fitness,

Laura Mahoney
Co-founder, Epicenter Training

✌️ What’s your favorite way to program out of these options?! Comment below!

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