Lift light to get strong. 5 tips for learning how to lift

What would you choose; a 2% return on investment (ROI) or a 10%? It's a no brainer, so why are so many newbies making the same mistakes in the gym and not getting the returns they deserve? In the same way an inexperienced investor may think one factor is the be all and end all in making profits so too can a newbie in the gym only focus on one metric to assess their progress. Most likely, especially with younger lifters, the weight being lifted is regarded as the most important (only) factor.

The aim of this article is to explain the fundamentals to improving your strength and body function. These recommendations are for novice lifters, not intermediate/advanced although most of the same principles will still apply.

Tip 1: Lift light to get strong (Intensity)

You wouldn't learn to ride a bike on a downhill technical course, and the same rule should be applied to your resistance training. Keep the program simple, rep range high (12-15) to ensure the brain has adequate repetition to adapt and master the movement. Ideally you should be able to do 18 reps max (RM) for the 15 repetition sets. Progress through the rep range before adding more weight (also decreases the risk of injury do to bad form).

Flat DB Press

3x12 @ 10kg

3x15 @ 10kg

3x12 @ 12kg

Slow and steady is the goal for a beginner

Tip 2a : Tempo

Slow and steady wins the race. The more time under tension (TUT) the greater amount of work the muscle does (calories burnt), and the greater amount of time your brain gets at practicing its new skill (faster mastery), and the more control (less injury risk) you have over the movement. TUT is also a stimulant for muscular hypertrophy (growth).

An example tempo prescription:

3011 for DB Press

3 = three sec eccentric or lengthening phase

0 = zero sec pause at bottom of press

1 = one sec concentric or shortening phase

1 = one sec pause at top of press

Tip 2b : Bar speed

Too many novice lifters struggle completing the set with the weight they have chosen. The last 3-4 reps can take 2-3 seconds each or even fail to lift. This means the weight is too heavy and will limit your rate of improvement. Reduce the intensity, be patient, and work on driving through the weight with speed, and watch the results flow. Only the last few reps of the of the sets should the bar/DB speed slow down.

Tip 3: Volume

Volume is sets X reps, so adding reps or sets increases the volume or amount of work the muscles do. Simply put, three sets is better than one set. Keep your novice workout around 3-4 sets including warm up sets. Keep the reps high (12-15).

Tip 4: Range of motion

Everyone has that friend who boasts about the hundreds of push ups and chins ups they can do. Guaranteed they are not completing strict reps. Lifting full ROM will also make you lift the appropriate weight and not lift too heavy. Check your EGO at the door. Full range of motion ensures correct form is followed, strengthens joints, tendons, and ligaments, and reduces risk of injury. Partial/burn/eccentric reps for the more experienced lifter only, or under supervision of a PT.

Tip 5: Rest

Too many lifters are resting far too long (I'm talking about you, INSTAGRAM). Sure if you are a powerlifter with 15 years training and doing 3 rep max' (RM), have your 3 mins rest. If you are a novice doing 15 reps at a lower intensity have 90s max rest. This will allow more work in shorter time and added benefit of creating more lactic acid and burning more fats post workout. Training anaerobically will stimulate greater fat burning post workout! STAY OFF YOUR PHONE!

In the same way a new investor would hire a financial advisor to help with their investments, why not hire a trainer? It's a no brainer. Turn your 2% ROI into 10% overnight. Stop wasting your time in the gym by following these simple tips to to turn your body into a younger, more vigorous, and healthier you. What are you waiting for?!