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@lucyflor Increase reps not weight. Or use fractional plates. I use PlateMate, they are magnetic rubberized fractional weights (1.25lbs each) that you can stick to the sides of a metal dumbbell. MicroGainz is another one if your dumbbells are rubberized.

@bronsontaur Studies show averages. There are always outliers - individualization matters. Use studies as a starting point but don’t be afraid to experiment to figure out what works best for you.

@mdhess Just do the workout session you missed. Skip a rest day since you already took one. This keeps the rest of the program on schedule.