From Your Weekly Stronger · September 14, 2026
Tip of the Week
Let Your Last Few Reps Guide You
Your last few repetitions should take some effort while you stay in control. If you consistently finish the top of your planned repetition range and could still do a couple more with good form, you may be ready for a small increase.
Three Clues to Check
- It feels easy: You finish your planned repetitions and feel like you could do several more.
- It feels challenging but controlled: Your last few reps take effort, but your movement stays smooth.
- Your form changes: If you start swinging, leaning, or shortening the movement, stop the set and reassess the weight.
Small Steps Keep You Moving Forward
A weight that once felt difficult may become easier as you get stronger. Gradually adjusting your training can help you keep building strength for groceries, gardening, and the activities you enjoy. You do not need to lift more every workout or push until you cannot complete another rep. ACSM guidance
Exercise of the Week
Preacher Curl Machine
Challenge your biceps with extra support. The pad supports your upper arms, helping limit swinging or using your back for momentum. A good setup and manageable weight still matter.
How to Do It
- Set up: Select a light weight. Adjust the seat so your upper arms rest comfortably on the pad and feet stay flat. Ask your trainer to check elbow alignment for your machine.
- Curl: Grip the handles with palms up and wrists straight. Bend your elbows, keeping your upper arms supported and your hips on the seat. Do not rock or lean back.
- Lower: Return the handles slowly through a comfortable range. Do not drop the weight or snap your elbows straight.
- Breathe: Breathe out as you curl and in as you lower. Stop the set before your form changes. Machine curl guide
A Simple Way to Progress
Start with your plan: Use the repetition range your trainer has assigned.
Build repetitions first: Within an assigned range of 10–15, work toward 15 controlled reps.
Check for consistency: Reach the top of the range comfortably across your planned sets, with good form and a little effort to spare.
Take a small step: Ask your trainer about a manageable weight increase. Your repetitions may return toward the bottom of the range.
Keep your technique: If the next weight disrupts your form, the jump is too large. There is no need to rush.
Make It Easier
Reduce the machine resistance and ask your trainer to check the fit. Keep your shoulders relaxed throughout.
Choose Your Starting Point
Use your current program. If you are new to this movement, one set of 10–15 controlled repetitions with light resistance is a starting example to discuss with your trainer. NSCA guidance
This Week's Focus
Check One Exercise
At your next workout, note the weight, repetitions, and how the final few reps feel for one exercise. Bring that information to your trainer so you can decide on the next step together.
Keep It Comfortable
Check the seat and arm-pad position before starting. Keep your torso still and use a weight you can control. Stop for pain or dizziness, and follow any exercise restrictions you have been given. Technique tips
Sources and further reading
Put it into practice with your trainer
Bring your questions to your next session, explore personal training at Saddlebrooke Strength, or schedule a free introductory call.