Adding more weight or using a heavier dumbbell when lifting doesn’t necessarily equate to a more beneficial outcome. There are a few things to consider when trying to progress to a heavier amount of weight.
When Should You Use Heavy Weights?
If it’s been awhile since your last weight lifting session, you’ll want to start off slow and smart. Too many people in the fitness center have the mentality of “not wanting to look weak” and using too much weight. Others think they can build muscle in a very short amount of time. This isn’t a wise thing to do because you can cause injury to yourself and it isn’t the most efficient way to strength train.
More weight does not mean more benefit if you have to compromise your form. Good form means you’re using the correct muscles to perform the necessary movements to move the weights. Please keep in mind, I’m not telling you to only lift light weights. You can add as much weight as needed if you can maintain great form. There are a few lifting hacks you can utilize to help you get the most out of your workout even if you don’t tend to use heavier weights, such as slowing the eccentric phase, pausing at the bottom of each rep, or using your full range of motion.
One of the biggest keys to increasing or maintaining your fitness level is staying injury free and being consistent. Injuries send you backward. Maintain good form and slowly increase weight over a long period of time!
Main Takeaways:
- More weight does not mean more benefit
- Maintain good form during every lift
- Be consistent
- Stay injury free
Happy lifting!
If you need help with lifting form or just want a whole new program, come see me for a free fitness consultation.
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Written by Matthew Bishop, Certified Personal Trainer at Elite Sports Club – North Shore and Elite Sports Club – River Glen.
Matthew has a B.S. in Sports and Exercise Science from Wisconsin Lutheran College, is an American College of Sports Medicine Certified Personal Trainer, and Certified in Advanced Cardiac Life Support (ACLS). He specializes in Sports Performance, Strength and Conditioning, Injury Prevention, Health and Wellness, & Functional Training. Matthew lives by the philosophy of “Anything worth having is worth fighting for” – Susan Phillips and he believes that if you want something, then go get it, and don’t stop till you do.