There are numerous reasons to join a gym: you may want to be healthier, manage your weight, or improve your physical condition and mobility. These reasons can range from health concerns to aesthetic ones. However, one of the most prevalent goals among gym-goers is to get stronger.
Several good reasons advocate for including strength training workouts into your routine: they boost your metabolism, fortify your joints, and help minimise the risk of injuries.
It’s hardly surprising to state that one of the best ways to build strength is to lift heavier weights. Besides its effectiveness, the sense of accomplishment when achieving a new personal best is profoundly rewarding. So, stay tuned as we reveal how to lift heavier weights at the gym.
How to lift heavier weights at the gym
1 – Be realistic
We know your goal is to lift heavier weights but to get there, you have to start from a realistic standpoint. This approach not only prevents disappointment and discouragement but also allows for gradual progression. Embracing gradual improvement provides a sense of accomplishment, boosting motivation and ensuring consistency. Moreover, it lays the foundation for what we’ll discuss in the next topic.
2 – Perfect your form
Ensuring proper form while lifting weights is crucial, especially when striving to lift heavier loads. It reduces the risk of injury and maximises the effectiveness of each exercise. Perfect form guarantees you target the intended muscle groups, helping promote muscle growth and develop strength. In the long run, proper form allows you to safely move on to heavier weights as it works your overall form and enhances stability and balance. That’s why it’s fundamental to resist ego lifting. In case you never heard of it, it’s the temptation to prioritise lifting heavier weights over maintaining proper form, often driven by a desire to impress or boost one’s ego.
3 – Fueled by food
We all know that a balanced diet is crucial to maintaining a healthy lifestyle. Our body draws most of its nutrients from the foods you eat, so it’s essential to consume a wide variety of foods to reap the most significant nutritional benefits. As the slogan says — we must eat the rainbow. Naturally, nutrition also plays a fundamental role in lifting heavier weights. Remember, getting enough protein helps muscles recover and grow, while carbs give you the energy to power through lifting sessions. Also, don’t forget the importance of proper hydration.
4 – Embrace progressive overload
The principle of progressive overload is easy to understand: you must gradually increase the weights of your workouts. This will stimulate muscle growth and will help you gain mass and strength. It’s also a fundamental help in preventing plateaus, as it’s easier to stop making progress if you keep lifting the same weights. So, keep track of the weights each session and aim for safe progression.
5 – Consistency is key
Last but not least, consistency is crucial. How can your muscles adapt and your coordination improve without regular exercise? Consistent training, proper nutrition, hydration, good form, and progressive overload will help you effectively increase strength and lift heavier loads.
