Weight Lifting

The fundamental principles of effective weight lifting are progressive overload, specificity, and recovery. Adhering to these guidelines ensures safe and effective training, leading to continuous improvement. 
Core Principles
  • Progressive Overload: To build strength and muscle, you must gradually increase the demand on your musculoskeletal system over time. This can be achieved by increasing the weight lifted, the number of repetitions (reps) or sets, reducing rest periods, or improving form/technique.
  • Specificity: Your body adapts to the specific type of training you perform. To become better at a particular lift or to target specific muscles, you must consistently perform exercises tailored to those goals. For example, to improve leg strength for squats, squats must be a primary part of your routine.
  • Recovery: Muscle growth and strength gains occur during rest, not during the workout itself. Adequate rest, which includes taking rest days (at least 48 hours for each muscle group), getting sufficient sleep (7-9 hours), and proper nutrition/hydration, is crucial for muscle repair and growth, and for preventing injury and burnout.
  • Variation: Changing training stimuli over time is important to prevent stagnation and boredom. Modifying exercises, rep ranges, tempo, or equipment helps to keep the body adapting and reduces the risk of overuse injuries.
  • Individuality: Everyone's body responds differently to training stimulus based on factors like genetics, age, and training history. Effective programs should be tailored to individual needs and goals.
  • Reversibility: The effects of training are reversible. If you stop training, your strength, muscle mass, and endurance will decline over time (detraining). Consistency is key to maintaining gains. 
Key Practices
  • Use Proper Form: Correct technique is paramount for safety and effectiveness. Focus on form before increasing weight. If you're new, consider working with a certified personal trainer to learn the basics.
  • Warm Up and Cool Down: Always warm up with light aerobic activity and dynamic stretches before lifting to prepare muscles and reduce injury risk. Cool down with static stretches after your workout.
  • Breathe Correctly: Avoid holding your breath. A general rule is to exhale as you lift or push the weight (concentric phase) and inhale as you lower it (eccentric phase).
  • Listen to Your Body: If an exercise causes sharp or unusual pain, stop immediately. Pushing through pain can lead to injury.