Whether you’ve lifted weights off and on or are brand-new to the exercise, one of your goals might be to lift heavier weights so you can optimize your sets and reps for strength. Follow these steps to start making progress.
Determine your goals for lifting weights so you can figure out where to start and how many sets you should do. For example, if your goal is to increase strength, you’ll want to lift heavier weights at fewer reps. If you want to build muscle, it’s better to choose a moderate weight and do more reps.
Whatever your choice, the idea is to start increasing the weights over time to continue your progress.
When it comes to weight training, consistency is crucial to your progress. Your goal is not to train so much that you feel overwhelmed. Instead, you need a regular schedule that helps you stay on track. Many people lift weights three to five times per week with breaks between the days to let their muscles recover.
Weight training and lifting heavy weights work best when you have good form. Poor form can prevent you from doing how many reps you need to build muscle and increase strength. It could also lead to injury.
Before you progress to heavier weights, you need to master form to ensure your body is settled into the proper movements. Once you’ve done that, it’s much easier and safer to start moving toward your goals.
Progressive overload means gradually increasing the weight you lift to safely challenge your muscles and improve your strength. When you can steadily perform all your planned sets and reps using good form, you can increase the weight. This approach helps to prevent plateauing at the same weight level.
Nutrition and hydration are crucial to all fitness and weight training. What you eat is essential in how your body performs during weight training and how long it takes to recover after sessions.
Consume a balanced diet with appropriate proteins, fats and carbohydrates. What you eat should give you enough energy to lift weights safely.
If you’re interested in learning how to lift weights, 5 Bridges Health & Fitness can help. Our team of certified trainers is here for you, whether you’re brand-new to your fitness journey or an older adult wanting to stay active. Sign up for a membership today to learn more and take a new step in your weightlifting journey!