When should you increase the weights on your exercises? Let’s assume that you are able to perform six repetitions in textbook form on Squats using a particular weight. When you are able to effortlessly perform eight or nine reps with the same weight, you can increase the poundage by five pounds (2.2 kg). Even if you don’t desire huge muscles, you should increase the intensity. Train heavy at least every third workout. You can also try other intensity techniques during your regular workouts. For continuous progress (building size or losing fat), you should keep almost every second or third workout challenging.