What Matters in Weight Training: Let’s Discuss Form, Heaviness and Consistency

Young women and her trainer doing an exercise in gym

What Matters in Weight Training: Let’s Discuss Form, Heaviness and Consistency

There are many advantages to weight training for both men and women of any age. Regular weight training can improve bone strength and combat feelings of fatigue. With proper nutrition and the knowledge of the correct weight lifting form, you can improve your life in many areas.

In this article, we will discuss if there is any difference in results with how heavy you lift, the consistency you lift, and the form of each exercise. Our team of personal trainers are professionally educated on correct form and effective weight training practices.

Weight Training

In weight training, also known as strength or resistance training, weights are used to build strength, anaerobic endurance and muscle size. In weight training you may use free weights, weight machines, and weight training gloves.

What are The Benefits of Weight Training?

Makes you stronger overall

It enhances your strength, facilitating daily tasks like carrying groceries.

Improves bone strength

Weight training can increase bone density and lower your osteoporosis risk.

Manages your weight

One study’s results showed that, compared with dieters who did not exercise and those who only exercised aerobically, those who did weight training lost the most fat over 18 months.

Helps with mental wellbeing

With weight training, there is evidence to support its use as a treatment option (or to complement other treatments) to ease symptoms of depression and anxiety.

What is the Importance of Proper Form in Weight Training?

Reducing the chances of injury

As a result of poor form, muscles, tendons and ligaments are placed under undue stress, possibly resulting in sprains. Injuries are less likely to occur when you have the form right.

Leading to greater efficiency

Working harder isn’t always the right solution. By following proper form, you can work out more effectively, maximising your energy rather than wasting it.

Maintaining consistency in performance

When you follow proper form, this ensures that you always perform the same action in the same way. This is essential to maintain strength, tone and performance.

How to Learn Proper Form

Keep your core engaged in protecting your spine and stabilising your body. You should also pay attention to your scapula. When your shoulders are relaxed and down, your scapula retracts, which supports your neck and shoulders during exercise.

Working with a trainer is ideal for learning proper form for weight training. In addition to monitoring your movements, they can adjust your position so that you become accustomed to using the correct form. If you don’t have a trainer, use a mirror to check your form. Take your time and make corrections when necessary. You can also record your performance and request feedback from someone who understands the correct form.

Should You Lift Heavy or Light Weights?

Which is better, light gym weights or heavy weights? Despite the question’s simplicity, there is still no clear-cut answer to whether light or heavy weights are better for strength training.

According to a 2016 study, heavy weight training may maximise muscle strength, whereas moderate weight training may enhance muscle size. Further, it may not be just about selecting light weights versus heavy weights but about working the muscle to exhaustion. According to one study, lifting to near failure increased participants’ strength and decreased body fat regardless of how heavy (or light) people lifted.

In weight training, there’s no right or wrong way to do it in terms of the heaviness of weights; it’s all about challenging yourself.

So when are light weights preferable to heavy ones? You may want to consider light weights if you are starting a new fitness program or working out for the first time. Once you feel comfortable enough, you can gradually increase the resistance. The use of light weights also reduces the risk of injury.

Nevertheless, lifting heavy does have its benefits, and it can definitely provide you with a challenge if that’s what you prefer. For those looking to gain muscle and increase strength as efficiently as possible, heavy lifting is ideal.

When should you lift heavier weights? After working out for a while, you may observe that the weights you’re using don’t seem to be doing much. In this case, don’t hesitate to lift heavier, but do so at your own pace.

There are other factors to consider in weight training besides the load. Your choice of exercise, sets, reps, tempo and rest will all influence your weight lifting results.

Things to consider

Having a sense of what heavy enough means

Ideally, before you complete the last one or two repetitions of a set, topping them with good form should feel like a real challenge. You may consider upping your load if you can complete your last rep comfortably, if heavy lifting is your goal.

Put an emphasis on volume

To see results from working out with fitness weights, volume, which is how many repetitions and how frequently you lift, is important. Therefore, instead of always lifting heavy, it’s also essential to lift enough.

Prioritise form

Avoid lifting so much that you end up with bad form, which can lead to strains and injuries. Lifting weights requires appropriate rest periods to avoid leg DOMS and give your body enough time to recuperate.

Role of Consistency in Weight Training

Achieving goals, whether in or out of the gym, requires consistency. Without it, the body adapts more slowly, and habits are more difficult to form.

For some people, consistency is a significant obstacle to achieving their fitness goals. In most cases, they don’t invest sufficient time into their exercise plans to reap the benefits.

A workout partner or a qualified personal trainer can help keep you on track. The presence of a trainer or training partner during workouts will also help keep you focused and prevent your workouts from becoming monotonous.

Keep in mind that it takes time to establish a consistent routine. But changing your mindset and giving yourself time will help you achieve a steady schedule before you know it.

Come Train at the VH&F Gym Today

Achieving your goals will come down to learning the proper form, putting in the reps and remaining consistent. Growth will be difficult without these things.

Determine the most effective route to reach your goals, then take the first step towards achieving them. Whatever your fitness level, our trainers can help you set goals and create an effective fitness program. Contact our team now to learn more.