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.
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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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.
Maintain a stable and balanced stance during exercises. Proper form is crucial for safety and effectiveness. Keep your core engaged and maintain good posture.
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.
Altering your grip can target different muscle groups. For example, switch between overhand (pronated) and underhand (supinated) grips during pull-ups or rows.
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.
When lifting heavy weights, having a spotter can provide safety and encouragement. They can assist you if you struggle during a lift.
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.
Overtraining can hinder progress and increase the risk of injury. Aim for 48 hours of rest between sessions targeting the same muscle groups.
🏋️♀️ 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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