Weight training is a very intense physical activity, but at the same time, lifting those weights can be incredibly rewarding as well. Practicing it can help you get in shape, and become much stronger, which is why so many people are drawn to this sport. However, weightlifting can only bring you the desired results if you are doing it correctly. Here are some tips from the experts to help you achieve a better form and achieve your goals.
Establish Your Goals
The only way you will be able to work on your body successfully is if you have previously established a few goals you can work towards. Often this is a more significant target, like a certain amount of weight to lose, but it doesn’t have to be. Even a particular load you want to be capable of lifting one day could be enough motivation to keep pushing o
Lift the Proper Load
Whatever your current fitness level is, you will only be able to increase it if you put a sufficient amount of strain on your muscles. This means overloading them so they can rebuild themselves stronger and with the ability to lift more. People often underestimate their own strength, when in fact, they are capable of lifting much more. Even if you feel that you can’t possibly lift more than you do, you should still try with a heavier load. You may not be successful on the first try, but you will eventually be able to do it.
Know Your Exercises
There are specific weight training movements that are designed to train particular muscles. However, you will get an even better result if you focus on the ones that allow more generalized movements to activate more muscle groups at the same time. Squats, dips, deadlifts, shoulder presses, and of course, the classic sit-ups are just some of the exercises that are capable of training almost your whole body. And if you are doing it right, you will definitely feel every one of those muscles burning during and after the session.
Watch Your Reps
Every type of exercise should be performed by holding the proper form, which has two purposes. For one, doing this will ensure you activate those targeted muscles properly. It will also help avoid any injuries, which can easily throw you off track for a long period of time. Besides your form, you will also need to watch the tempo at which you are doing your reps. Going too fast won’t give you enough time for your muscles to overload, but going too slow could just be a waste of time.
Change Intensity
Reaching a plateau is entirely normal, and it happens to every weightlifter from time to time. If you feel that your progress has halted, the best thing you can do is change the intensity of your sessions. Besides lifting, you should also incorporate other methods like a circuit or cardio program into your training. And you don’t have to limit the activities either as you can find lots of ways to put in more work at home as well. Learning how to make your own weight vest could give you the ability to train anytime and anywhere. A weight west is a great way to intensify any bodywork exercise and will help activate your muscles even more.
Keep up Your Nutrition
You have to replenish all those calories your muscles have burned, and the sooner you manage to do this after your session, the better. Make it a habit to have a post-workout meal that contains lots of carbs, including simple ones. This will help elevate your insulin levels and provide enough nutrients to your muscles. Plus, the rest of your body can also recoup its functions more quickly. Your meals should also contain proteins, and it’s also recommended to add BCAAs and glutamine. This way, the newly growing muscle fibers can have their building blocks.
Take Time to Rest
It’s crucial to rest between sets, and the more intense your circuit is, the less time you will need to rest in between. As intense training often involves smaller weights, your body doesn’t need too much time to recover. It’s equally important to take some time off after a longer period of training as well. However, in this case, the longer your program is, the more time and energy your body will need to recover properly.
Whether your target is weight loss or you would like to build up a substantial amount of muscle, hopefully, this article can help you out your weight training. Even if your fitness level is low, weight training can be a great way to build it up. And if you need help understanding how the exercises work, don’t hesitate to do your research. Or better yet, reach out to a professional for some advice and training sessions. They can also help if you have reached a plateau and don’t know how to continue.