Are You Coasting Through Instead of Challenging Yourself?

If it's been weeks (or months) since you last rolled out of bed feeling stiff, it may be a sign that your muscles have adapted to the workout you're doing, meaning it's time to either switch it up or make it more intense. It's good to be a little sore, says Brian Sutton, a personal trainer who specializes in female sports performance. Sutton suggests increasing the weight, sets, or reps, varying the pace or order of the moves, or throwing in some new ones to work different muscles. Even just a little tweak—using 17.5-pound dumbbells instead of 15-pound ones, can be enough to actually challenge your muscles and give the results you're looking for.

weight bench at home(Home Chest Workout | Flat Bench)