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Ways to Make Standard Weight Plates More Challenging

May 31, 2024 3 min read

Ways to Make Standard Weight Plates More Challenging

Using Standard Weight Plates for a Challenging Workout

Weight plates are a versatile and effective part of any gym equipment lineup. They’re usually easy to access and use, and they offer a range of potential exercises. But if you’re looking to really challenge yourself and step up your workout routine, standard weight plates can still be a great option. There are several ways to make standard weight plates more challenging in order to get the most out of your workout.

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Incorporate Unilateral Exercises

Unilateral exercises involve one side of the body while the other remains static. For example, you could do a single-arm press with a weight plate. These types of exercises require more balance and coordination as well as core stabilization. This is a great way to challenge yourself and add variety to your routine. Try alternating sides or doing all your reps on one side before switching.

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Increase Time Under Tension

Time under tension is a term used to describe how long your muscles are under strain during an exercise. Increasing time under tension is a great way to make existing exercises more challenging. You can do this by slowing down the movement and focusing on the form for each rep. This allows you to engage your muscles more efficiently and effectively and also helps build strength. You can also increase time under tension by using pauses and holds during your exercises. This will further challenge your muscles and can help burn more calories.

Change Your Reps and Sets

Another way to make standard weight plates more challenging is to change up your reps and sets. Doing more reps with lighter weights is a great way to build muscle endurance, while doing fewer reps with heavier weights will help build strength. You can also add more sets to your routine to further challenge yourself. This is especially beneficial if you’re looking to build muscle mass.

Vary Your Grip

The grip you use when lifting weights makes a big difference in how challenging an exercise is. If you’re using standard weight plates, try changing up your grip. For example, if you’re doing bicep curls, switch from an overhand grip to an underhand grip. This will target different muscles and help you challenge yourself even more. You can also use wider or narrower grips to further vary the intensity.

Combine Different Exercises

Combining different exercises is a great way to make standard weight plates more challenging. This is especially useful if you’re looking to target multiple muscle groups at once. For example, you could combine chest presses with tricep extensions or squats with shoulder presses. This will not only help you burn more calories, but it will also help you keep your workouts interesting and engaging.

Use Resistance Bands

Resistance bands are a great way to make standard weight plates more challenging. They’re lightweight and portable, so you can take them anywhere. Plus, they come in a range of resistance levels, so you’ll be able to find the right band for your fitness level. You can use them to add extra resistance to your exercises and make them more challenging. They’re also great for targeting smaller muscle groups like your shoulders and triceps.

Get Creative With Your Workouts

Finally, don’t be afraid to get creative with your workouts. There are endless possibilities when it comes to using standard weight plates. Try different angles and speeds, or incorporate plyometrics into your routine. You can also use your environment to add additional challenges. For example, you can add instability to your workout by doing weighted exercises on a balance board or Bosu ball. The key is to challenge yourself and have fun with it.

Standard weight plates are a great tool for challenging yourself and getting the most out of your workouts. With a few simple tweaks, you can use them to create a variety of exercises that will push your limits and help you reach your fitness goals. So don’t be afraid to mix it up and get creative with your workouts.