26/09/2021
This last week or so watching people in the gym whilst I've been training has triggered me to write this post.
Here are some of the things that are so important when weight training. N.B this list is not exhaustive:
1) pay attention during your session. Don't just go through the motions and get it done. Think about your technique, what muscles you're working and mind muscle connection
2) analyse every exercise and ask yourself if you can be progressively overloading more, i.e. adding more reps or more weight BUT remember technique over everything. If it feels easy (6/10 or lower) you need to be progressing in some way to get it to about 8-9/10
3) record your progress every session and every exercise, the reps and weights that you're doing so you can monitor and progress
4) changing up your program all the time is a great way to see no improvement and lose motivation very quickly
5) if you're new to lifting always lift under control i.e. in a squat 3 secs down, 3 secs up
6) if you're learning a new technique or exercise lower reps with perfect form i.e. 5 reps will always be better than higher reps and practicing incorrect movement patterns
7) absolutely 🙅🏼♀️ ego lifting FORM OVER EVERYTHING. No one will judge you for dropping the weight and spending time perfecting technique. Everyone will judge you for lifting a ridiculously heavy weight badly or for doing quarter reps cos it's too heavy!
8) if you're not sure on the technique a good place to start is just making sure your body is square/ even from right side to left side i.e. are your shoulders stacked squarely over your hips, which are over your knees, which are over your feet
9) engaging your core is important in ALL exercises, regardless of being seated or standing. By doing this you'll also see better results in your mid section (providing you're also working on nutrition too!)
10) if you're struggling or don't know what you're doing, get a coach. It is a much quicker process to get a coach at the start of your lifting journey and learn the correct movement patterns than it is to unlearn bad habits or movement patterns
Click the link in my bio if you're ready to start right 🏋🏼
