Weight Lifting Tips

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Weight Lifting Tips

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Isn't it amazing that knowing one or two little workout tricks can energize a stale routine. Your next trip to the gym will be filled with enthusiasm once you know some of these weight lifting tips. You'll be using a new technique to squeeze more muscle building efficiency out of each exercise.

Have you ever tried to find weight lifting tips and information that didn't confuse you? If you haven't then you have come to the right place. Here you will get the right information on weight lifting and these tips will also not confuse you.

Get Motivated to Weight Lifting

Motivation is a fundamental part of any training programme. Throughout your weight lifting program, it is very important that you stay focused and motivated to your weight lifting program. If you don't stay focused to your weight lifting program then you are more likely to lose motivation and ultimately give up leaving your weight lifting program. You should set specific, measurable, agreed and realistic goals within a clear timescale. Motivation can be increased by visualization techniques, training with a partner, keeping a training log, varying your routines, using a personal trainer, and rewarding your progress.

This article gets you started on your path to success. It shows you how to set your goals and focus your mind on reaching them, and gives you practical weight lifting tips to keep you on track. Before you start weight lifting, you need to assess your goals. What do you want out of your weight lifting programme? Bigger muscles? A leaner, more toned physique? Improved performance in other sports?

To achieve your weight lifting goals, your going to have to find the right balance between weight lifting, nutrition, and rest. Remember this weight lifting tip, get enough rest in order to build muscle .

Here are some very important muscle building and weight lifting tips that you will be wanting to include in your weight lifting program.

Weight Lifting Tip # 1 - Set Smart goals.

Weight Lifting Tip # 2 - Do a Proper Warm Up

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Weight Lifting Tip # 1 - Set SMART goals

Whatever you are looking for, your goals should be SMART:

S = specific
M = measurable
A = agreed
R = realistic
T = timescaled


Write down exactly what you want to achieve from your weight lifting programme. Don't write uncertain statements such as 'To tone up' or 'To get stronger' as these will not focus your mind on achieving a particular result. Your goals could include details of how much lean weight (i.e. muscle) you wish to gain and how much fat you wish to lose. For example, you could write down 'To lose 5 kg fat and gain 3 kg muscle'. You could also write down your desired body measurements, or how much weight you wish to lift on specific exercises such as the bench press, squat and dead lift.

To help you crystallize your goals, write down the reasons why you want to improve ­whether it is increased muscle size, a more symmetrical physique, better sports performance or more energy. Go beyond the superficial reasons and find the inner motivations that are driving your goals. Research shows that it is the internal motivators that really drive us to success.!


You need to be able to measure your progress. Long-term goals can be broader in scope, but short-term goals must be quite specific. Indeed, the specific goals above could be in terms of your body weight, body fat measurements, girth measurements or the amount of weight lifted are clearly measurable too. For example, you may wish to set a goal of 60 kg for your maximal bench press, or as a man reduce your body fat to 12% (click to measure your body fat percentage). To help monitor your progress, photocopy the sample training log for bench press in table below to record the exact weight lifted, the number of repetitions and the number of sets completed at, each workout and use them to check what YOU! have achieved each week against your long­term goal. Keep your training records for future reference as well. In the example given in table below for the bench press, 40/15 means 15 repetitions (reps) with 40 kg.

Sample Training log for a bench press
















Bench Press

1 (warm up)










Note: only for advanced weight trainers should include five sets of any given exercise in their programme.


Ideally, discuss and agree your goals with someone - a qualified instructor, your partner, or a friend. The most important thing is committing your goals to paper; this signals a commitment to change. Write them in the form of a personal mission statement; then sign and date what you have written. Better still, ask someone else to sign the document as a witness, as you would with a contract. Then place a copy somewhere you can see it each day, such as on your desk or on a bulletin board. The goals will constantly remind you that they are waiting to be achieved. If you do not commit your goals to paper, then it is unlikely that you'll be able to commit to the work necessary to make them come true. Like a legal contract, this technique will keep your mind focused.


The goals should be realistic - attainable for your body size, natural shape, and lifestyle. There's nothing wrong with aiming for the top but, at the same time, be realistic. If it's a gold medal you seek, study the path others have taken to achieve that goal and check it against where you are starting from and how much time and energy you have to follow a similar path.


Set a clear timescale for reaching your goals. Decide on a deadline - this prompts action and sets your plan in motion. Without a clear deadline, it's easy to put off starting your programme and you end up never achieving your goals.
Once you have fixed your major goals, set mini-goals, which can be reached in a relatively short period of time (such as 12 weeks) and long-term goals, which can be reached over, say, a year. You may even find it helpful to break up each 12-week goal into distinct segments and focus on the progress you make each week. For example, if your goal is to reduce your body fat percentage from 30% to 20% (click to measure your body fat percentage), break it down into smaller goals spread out over the course of several weeks. You could aim to achieve 24% body fat within 12 weeks, but aim to reduce your body fat by 1 % every two weeks. Then aim to achieve 20% within the next 12 weeks by reducing your body fat by 1 % every 3 weeks.

Set out a programme of activities or steps that you need to complete in order to reach each goal. These steps may include weight training three times a week(for more information go to our weight training section), eating six balanced meals a day (for more information go to our diet and nutrition section), and doing a cardio workout three times a week first thing in the morning. The key is to make sure each step is specific, realistic and achievable.

Weight Lifting Tip # 2 - Do a Proper Warm Up

It is important to warm up before beginning your weight lifting for two main reasons:

  • It reduces the chances of injury.
  • It will improve your performance.

For complete information on warming up and warm up components >> Click Here.

Find out more!!!

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