[UrbanLore]

I've been working out consistently for the past year, mostly full-body weights three times a week, first machines and then mostly free weights. I'm also doing cardio (walking then running three to six times a week, 30-80 minutes). In that time I've lost about 100 lbs, maintaining for the past four months, and working on getting another 20 off.

My question is about the amount of weight I lift. I've found that after the first few months, when I was increasing weight for most exercises every few weeks, I'm now still challenged by the same weight as I was many months ago.

I'm okay with not getting stronger (though I'd really like to be able to do a man's push-up, and I have some fantasies about doing a pull-up someday), but I'm wondering if I'm benefitting from the workouts if I'm not increasing weight over time.

(I'm doing a basic 3 sets, 8-12 reps, one exercise per major muscle group, so squats, leg curls, lat pulldowns, bent arm row, bench press, shoulder press, bicep curls, tricep extensions. And ab work less consistently than I should.)

Any thoughts or experience with lifting at the same level, month after month?

Thanks!

[ebe]

have you also been doing the same workout for months? Congrats on the weight loss!

[Meg]

I have the same question as Ebe -- are you only doing the exercises you listed? Are you doing the same workout every time? Because that would explain your stall in strength gains.

Your muscles adapt to any workout, usually in 4 - 6 weeks. So you need to be constantly changing workouts in order to progress. One change you can make is the exercises you're doing. Instead of bench press for chest, do incline DB press or a pec flye, for example.

Since you've been lifting for a year, another change you could make is to focus on a specific muscle groups or groups each time you lift rather than doing a whole body workout every time. That allows you to do more and different exercises for each muscle group. It's called a 'split' and there are many different splits you can read about.

If you make some changes, I'm guessing you'll see some progress.

[Elanajel]

Not exactly on topic--Meg, are you usually up at 5 a.m.?

I agree that varying the routines is important. I use suggestions from Shape magazine or get suggestions from trainers at my Y.

[Meg]

Yep! I'm in the gym by 5:45 am every day (M-F, it opens at 8 am on weekends). It works best for me to exercise first thing because then I'm done for the day!

[WaterRat]

My hat's off to you early morning exercisers! The most I seem to be able to manage that early is a jog to the bathroom for a shower. I was cursing the cat at 4:45 this morning when she insisted she had to go out (and cursing myself for owning a siamese!) I usually get up about 6:15 and 8 on weekends. Definitely not a morning person.

Sorry to hijack your thread Lore. I agree with the others, change up your exercises and you'll progress again. Keep up the good work!

[Renny Sue]

Dude, you call 6:15 and 8am NOT a morning person? I struggle to get up at eight for work during the weekday! Ten is my weekend lie in.

[WaterRat]

I call "in the gym at 5:45" early morning. I may be up at 6:15, but all I'm good for is and a shower. Don't ask me to do anything....