At what intensity (60-80% 1RM) should you consider increasing the weight and by what percentage?

Increasing weight is a key component of resistance training, particularly in the context of improving strength and endurance in older adults. The general guideline for progression typically involves completing a specific number of repetitions for a certain intensity before increasing the challenge.

In this case, the choice indicating that if a participant can complete 12 repetitions correctly at an intensity of 60-80% of their one-repetition maximum (1RM), it is appropriate to increase the weight by 5%. This recommendation comes from established exercise protocols that advocate for progressive overload. When an individual can perform more than the prescribed number of repetitions with proper form, it's a clear indication that they can handle more resistance.

Increasing the weight by 5% is also a manageable increment for older adults or those in a rehabilitation setting, allowing them to increase strength gradually while minimizing the risk of injury. This small percentage change helps ensure that the body can adapt without overwhelming it, which is particularly important in geriatric populations who may have varying levels of physical fitness and recovery capacity.

Overall, this approach supports safe and effective strength training while promoting continued progress and adaptation in a structured manner.