I’ve seen plenty of people walk into the gym and try to lift weights that are way too heavy for them. If you can’t control the weight with great form, you’re not “lifting heavy.” You’re just auditioning for a trip to the ER.
What “Heavy” Really Means
Lifting heavy means lifting what’s heavy for you. If you’re new to the iron game, 95lbs or 135lbs in the squat might be a heavy lift for you. And that’s fine. Consistent, quality effort over time is what makes the weight get lighter. Stick with the squat and that same 95lbs or 135lbs will eventually feel like a paperweight.
My first squats at 17 were pure garbage. I could barely move 95lbs, and I was nowhere near full depth. I didn’t have the mobility, strength, or form yet. It was not a surprise that I had pipe cleaners for legs.
But I didn’t quit because it was hard. To get stronger, you’ve got to progressively lift heavier weights over time. In 2011, I rebuilt my training program. I focused on progressive overload and dropped my ego at the door. And my numbers drastically improved.
Over the next few years I was able to squat 225lbs for 20 reps, 275lbs for 11 reps, and 315lbs for 4 reps. All deep in the bucket and no hint of quarter or half reps. Most people use the same weights and reps for years and wonder why nothing changes. Easy, stale workouts don’t build hard, athletic bodies.
The fastest way to make real progress is to keep a logbook. If you’re actually tracking your weights and reps, improvement stops being a mystery and becomes unavoidable
The Last Rep
Getting stronger doesn’t mean you’ll eventually bench 2000lbs. It would be wild to see, but we’re human, not Marvel Universe characters.
Adding weight over time, along with the right diet, is what transforms your body. If you are ready to build real strength, my 21-Day Fit program is the ideal starting place.
I’ll holla at you next time.
The People’s Trainer & Barber
Fitman x Fademan
