Are you facing difficulty while lifting weights at the gym? Most fitness enthusiasts lift heavier weights at the gym to build strength, and muscle mass, and improve overall fitness levels. However, increasing the amount of weight you lift requires proper technique, progression, and consistency. We spoke to our expert Ishaan Arora, Karnal-based BodyBuilding India Certified Fitness Trainer, who listed a step-by-step guide that you should follow while lifting weights.
In a study from 2018, researchers examined the impact of resistance training on sedentary adult women. They discovered that this form of activity, which involves weightlifting, increased the participants' Basal Metabolic Rate (BMR) for as long as 48 hours.
According to the Centers For Disease Control and Prevention (CDC), engaging in a light weightlifting session for 30 minutes can result in burning approximately 110 calories, depending on an individual's body weight.
Step-By-Step Guide To Lift Weights
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Step 1: Master Proper Form
“Before attempting to lift heavier weights, it's essential to master proper lifting techniques for each exercise. This helps prevent injuries and ensures that you're effectively targeting the intended muscle groups,” said Arora. Take the time to learn the correct form for exercises, such as squats, deadlifts, bench presses, and rows by working with a qualified personal trainer or watching instructional videos.
Step 2: Start with a Warm-Up
You should always begin your workout with a proper warm-up to prepare your muscles, joints, and nervous system for the heavier lifting ahead. “Add dynamic movements, such as arm swings, leg swings, lunges, and bodyweight squats to increase blood flow and flexibility. Performing a warm-up set with lighter weights for each exercise also helps activate the muscles and mentally prepare for the upcoming lifts,” added Arora.
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Step 3: Gradually Increase Weight
Did you know progressive overload is the key to lifting heavier weights over time? Hence, start with a weight that challenges you but allows you to maintain proper form for the desired number of repetitions. “As you become stronger and more proficient in your lifts, gradually increase the weight in small increments. Aim to increase the resistance by 5-10% each week to stimulate muscle growth and strength gains,” advised Arora.
Step 4: Focus on Compound Exercises
“Compound exercises, which involve multiple muscle groups and joints, are highly effective for lifting heavier weights and building overall strength. Therefore, add compound movements, such as squats, deadlifts, bench presses, overhead presses, and rows into your workout routine,” said Arora. These exercises recruit more muscle fibres and allow you to lift heavier weights compared to isolation exercises targeting smaller muscle groups.
Step 5: Use Proper Breathing Technique
Proper breathing techniques are crucial for lifting heavier weights safely and efficiently. Take a deep breath and brace your core before initiating each repetition. Exhale forcefully as you lift the weight and inhale as you lower it under control. Maintaining a consistent breathing pattern helps stabilise the spine, improve intra-abdominal pressure, and maximise power output during lifts.
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Step 6: Incorporate Progressive Overload Techniques
In addition to gradually increasing weight, you should also include progressive overload techniques to continue challenging your muscles and stimulating growth. This includes techniques such as:
- Increasing the number of sets and repetitions
- Decreasing rest periods between sets
- Using advanced training methods like drop sets, supersets, and pyramids
- Incorporating tempo variations (slow eccentrics, explosive concentrics)
What You Should Know
Arora highlighted, “While pushing your limits and lifting heavier weights is essential for progress, it's equally important to listen to your body and avoid pushing through pain or discomfort. Pay attention to warning signs of overtraining, such as persistent fatigue, decreased performance, and joint pain. If you experience any unusual symptoms, scale back the intensity or take a rest day to allow your body to recover fully.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional before making any changes in your exercise routine to avoid complications.]