Feeling ready for more challenge in the weight room? Adding on more weight isn't your only option. Here are some little changes that can make a difference:

  1. Take shorter rests between sets. Most people take from 60 to 90 seconds between the first and second sets of an exercise. Try keeping your rest period to 30 seconds.
  2. Do "super sets" every now and then. Choose two exercises that work different muscle groups in the same area. For example, to give your thighs a workout, you could choose leg extensions for the quadriceps (front of thighs) and leg curls for the hamstrings (back of thighs). To do the super set, perform one set of the first exercise, then immediately continue with a set of the second exercise -- without resting between those two sets. After you complete each superset, rest for 30 to 60 seconds.