15 tips to get the most out of lifting weights

Getting the most out of lifting weights involves a combination of proper technique, consistent training, smart programming, adequate nutrition, sufficient rest, and a positive mindset.

Before diving into heavy lifting, make sure to warm up your muscles. A good warm-up increases blood flow, improves joint mobility, and prepares your body for the workout ahead.

1. Warm Up Properly

Before focusing on lifting heavy weights, prioritize learning the correct form for each exercise. Proper technique not only prevents injuries but also ensures that you’re targeting the right muscles effectively.

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2. Learn Proper Technique

3. Focus on Reps for Muscle Growth

Aim for a moderate weight that allows you to complete 8 to 12 reps per set. This range is ideal for hypertrophy (muscle growth).

Volume refers to the total amount of weight lifted during a workout. You can increase volume by doing more sets, reps, or both. Gradually increase the weight and volume over time to challenge your muscles.

4. Increase Workout Volume

5. Adopt an Athletic Stance

Maintain a stable and balanced stance during exercises. Proper form is crucial for safety and effectiveness. Keep your core engaged and maintain good posture.

6. Don’t Rush Your Workout

Slow, controlled movements engage muscles more effectively. Avoid using momentum to lift weights.

Progressive overload is essential for muscle growth. Gradually increase the weight you lift to challenge your muscles. Aim for gradual progression over weeks or months.

7. Overload Your Muscles

8. Change Your Grip

Altering your grip can target different muscle groups. For example, switch between overhand (pronated) and underhand (supinated) grips during pull-ups or rows.

9. Keep Your Feet Grounded

Whether you’re squatting, deadlifting, or pressing, proper foot positioning provides stability and power.

Proper form prevents injuries. If you’re unsure, seek guidance from a fitness professional or watch instructional videos.

10. Pay Attention to Form

11. Use a Spotter for Heavier Lifts

When lifting heavy weights, having a spotter can provide safety and encouragement. They can assist you if you struggle during a lift.

12. Cool down

Incorporate cool-down stretches to aid in recovery and flexibility.

Fuel your body with the right nutrients to support muscle growth and recovery. Consume an adequate amount of protein, complex carbohydrates, and healthy fats.

13. Nutrition

14. Rest & Recovery

Overtraining can hinder progress and increase the risk of injury. Aim for 48 hours of rest between sessions targeting the same muscle groups.

15. Consistency is Key 🔑

🏋️‍♀️ Don't skip sessions - Results come from regular, sustained effort over time. 🌮 Maintain proper nutrition. 🧘‍♀️ Allow adequate rest periods. 💦 Stay hydrated 💪 You may also look to up your protein.

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