weight training mistake: not lifting heavy enough
So by now we know the importance of weight training (if you’ve been reading my blog at least) and you probably know the basics. But did you know that most people make one crucial mistake when they lift weights? Not lifting a weight that is heavy enough. Just showing up at the gym and going through the motions won’t necessarily get you the results you want. If you leave the gym and you are not sweating and exhausted - then you have not worked out properly. Who said this would be easy;)
So what could be the problem? You need to be challenged, or better said, your muscles need to be challenged. They should be completely tired and fatigued by the time your done working them out. That’s when you know you are doing it right. So how can we accomplish this? By increasing the weight you are lifting. According to a study done by the University of Michigan, most beginners will chose a weight that is well below what is actually needed to stimulate growth. (If you are worried about “growing” too much, don’t worry. Keep reading my blog - I have a post coming up that will address this issue.)
So what will happen if you increase the weights? You would be amazed at how quickly your body would change. You would increase your metabolism (read: burn more calories every day…lose fat), firm up, strengthen your bones, increase coordination and balance, and so much more. So how do you know if you are lifting heavy enough? If you can do more than 20 repetitions (or less, depending on your goals), than you are definitely lifting too lightly. You should find that the end of each set, probably the last 2-3, is difficult to complete. Remember to keep good form at all times (very important!). And don’t forget to constantly re-evaluate the weight you are lifting. Lifting the same amount of weight for the same amount of repetitions week after week means you are not challenging yourself - which is the key to success in the weight room!