Hey guys! Marcus from Fitness Room here!

As you begin progressing in your training, you’ll obviously begin to get stronger and lift more weight. We’re going to break down how strength increases for different muscle groups, and what increases you can expect to see in your fundamental movements.

Depending on the size of the muscle and what its main function is, its capacity for strength gain will be different. If you think about the quads, muscles that make up the front of your legs, these are big, powerful muscles. Compare that to something like your delts, shoulder muscles, which have a dynamic range of movement and are much smaller. 

It seems obvious that you can obviously move more weight with your legs, but sometimes people express dissatisfaction with the progress of these smaller movements. So we have to think about it in a different way.

The percentage increase from 50kg to 100kg for a deadlift and 5kg to 10kg for a lateral fly is the exact same. That’s a 100% increase in strength. So if your lateral fly goes from 5kg to 6kg, this is a really significant amount of progress, let alone 5kg to 10kg! No matter how small the progress seems, it’s better than nothing changing at all. Remember that exercise is a long-term game.

If you managed to increase the weight you lifted on your deadlift by just 1kg every week, you’d be up just over 50kg by the year’s end, which is an excellent amount of progress!

We sometimes get asked if the amount of weight someone is lifting for a particular movement is ‘good’. As a general rule, your bench press will be weaker than your squat, which will be weaker than your deadlift. The only numbers you worth discussing are the ones relative to your bodyweight. For most people, getting these main lifts as close to your bodyweight as possible is a pretty great achievement. So if you weigh 60kg, try and aim for a 60kg squat or deadlift. It will take some time, but you can definitely do it!

Thanks guys! Let’s have a great week!

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