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Training

How to lift heavier weights

Most of us know about the benefits of strength training. But for those who have been eating well, training hard but don’t seem to be getting any stronger what else can they do to see results. Top PT George Pearse shares his top tips for lifting heavy.

Think about what it is you want to achieve and why

It’s easy for us to say I want to deadlift 100kg. But have you given the why a think? If it’s purely to say you can, well fair enough. But that alone may not help you training if you have a setback or two. Perhaps you want to add strength training to your running efforts. Maybe it’s a big challenge because you’ve tended to shy away from weights before. Give your goals and your motives some thought. This will help you stick with them in the long term.

Work with a professional

This may seem obvious but if you’re just starting out on a journey to lift big, you need to surround yourself with people who know what they’re talking about. Beyond that, working with professionals with credentials in the strength training domain should see you set goals and smash them accordingly.

Stay consistent

Where in my experience people get disheartened with weights, is struggling to see constant improvement. You might initially fly through the kilos but this has to reach a ceiling as your body’s capacity is maxxed out. This, in some senses, is where the real work will begin. Keep your training consistent and progress will be made and small improvements add up to lasting change. In the famous words of coach John Wooden, when “you improve a little each day, eventually big things occur.”

Learn from your setbacks and keep track your progress

Setbacks are a huge personal challenge in the training domain. How you react to them in your personal and professional life are likely to be mirrored in your training. An awareness of this can help when injuries crop up, or training plateaus occur. What will help you navigate these tough spells is tracking your training. Chart your development, the number of reps, the tempo, the weight that you’re lifting. All of this information can be used to make changes as you drive forward towards lifting bigger and better.

Be sure to celebrate your victories

When you do reach those milestones, make sure to pause a moment and reflect on just how good it feels to have gotten there. Your hard work has paid off and you’ve lifted big! Now…what’s next?!

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