WEIGHT LIFTING 101
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We get it: picking up your first weight can often feel overwhelming (See Figure 1)! With so many techniques and advice out there, what’s the right way? Surprisingly, it’s simpler than you think.
The hardest part is resisting the urge to follow every piece of advice you hear. Ironic, right? Most online lifting tips are cluttered with dogmatic beliefs and overcomplicated methods designed more for clicks than for your benefit. If you're ready to start fresh with an open mind, let’s dive in. At its core, weightlifting is about picking up a weight and putting it down, whether to build muscle, relieve stress, strengthen bones, or whatever your goal might be. In a funny twist, from a physics standpoint, weightlifting isn't even technically "work" since Work = Force x Displacement, and often the displacement is zero because you return the weight to its starting point, but I digress! So, what equipment should you use? How should you manipulate the weight? Should you lift it once or multiple times? Fast or slow? Heavy or light? Let's break it down below! |
Figure 1. A very informative and correct video explaining progressive overload, but it's more like "sensory" overload.
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What Equipment Should I Use?
This is about your modality. Modalities include free weights like dumbbells, barbells, kettlebells, and resistance bands, as well as machines like the leg press or Smith machine.
Do I Lift the Weight Once or Multiple Times?
This refers to repetitions, sets, and rest intervals.
Do I Move the Weight Fast or Slow?
This is about tempo. A repetition has three phases:
Should I Lift a Heavy or Light Weight?
There’s no fancy term here. Your weight selection depends on the variables above. Choose a weight that allows you to complete the prescribed number of reps with good form, bringing you close to—but not reaching—complete fatigue by the end of the set. Logically, if you're doing fewer reps, you’ll lift a heavier weight, and if you're doing more reps, the weight will be lighter.
This part isn't as straightforward as the others because understanding what complete fatigue feels like takes practice and some trial and error.
This is where a trainer can be incredibly beneficial. Keep it simple, stay focused, and remember: practice makes progress.
Now, you're ready for the next step: how to create a workout. Let's dive in!
This is about your modality. Modalities include free weights like dumbbells, barbells, kettlebells, and resistance bands, as well as machines like the leg press or Smith machine.
Do I Lift the Weight Once or Multiple Times?
This refers to repetitions, sets, and rest intervals.
- Repetitions: A repetition is one complete movement of lifting and lowering the weight. While you can do as many reps as you like, evidence suggests doing more than 20 per set offers diminishing returns.
- Sets: For each muscle group, aim for 9-15 sets per week.
- Rest Interval: The rest period between sets depends on the number of repetitions. Lower reps require longer rest (up to 5 minutes), while higher reps need shorter rest (at least 1 minute).
Do I Move the Weight Fast or Slow?
This is about tempo. A repetition has three phases:
- Concentric Movement: The harder part where the muscle contracts.
- Eccentric Movement: The easier part where the muscle relaxes.
- Isometric Movement: The pause between the concentric and eccentric phases.
Should I Lift a Heavy or Light Weight?
There’s no fancy term here. Your weight selection depends on the variables above. Choose a weight that allows you to complete the prescribed number of reps with good form, bringing you close to—but not reaching—complete fatigue by the end of the set. Logically, if you're doing fewer reps, you’ll lift a heavier weight, and if you're doing more reps, the weight will be lighter.
This part isn't as straightforward as the others because understanding what complete fatigue feels like takes practice and some trial and error.
This is where a trainer can be incredibly beneficial. Keep it simple, stay focused, and remember: practice makes progress.
Now, you're ready for the next step: how to create a workout. Let's dive in!