Staying in shape and keeping fit is important to maintaining a healthy lifestyle. There is a common misconception that cardio exercises, like running and biking, are more beneficial than weight and strength training. 

In reality, strength training makes you stronger and allows you to lose fat and maintain a healthy weight. 

Following a simple plan can help you get strong, be healthy, and lift heavier weights.

Light Weights First

The first rule of lifting weights is being safe since it is easy to injure yourself seriously. It may be tempting to push your body's limits; however, it is beneficial to start slowly and work towards a giant set workout

When you are beginning to lift, it is imperative to find the correct weights. Each movement should be a challenge but not impossible. 

However, if you are struggling with your routine after one or two movements, you may be using weights that are too heavy. 

Following this simple strategy can help you gain strength and allow you to use heavier weights as you continue to exercise.

Frequent Training

If gaining strength and lifting heavier weights is your goal, you must lift regularly. Developing a routine can help ensure your body gets the exercise it needs to gain muscle mass. 

Each routine can be used to designate a specific area of the body and should last between 60 and 75 minutes, three days a week. This gives your body enough time to have a good workout but not strain your muscles. 

It is vital to be mindful of each workout and the weights you are using. Keeping a journal can help track and monitor the weights you are using and the progress you are making. 

It also allows you to upgrade your weights when your body can handle heavier lifting.

Need to Heal

Lifting weights stretch your muscles and can cause fatigue over time. It is important to listen to your body and rest when necessary. 

It is not helpful or possible to get the results you are looking for without allowing your body to heal after working out. 

Stretching is a good way to help your body recover from exercise. Ligaments and tendons are important components in helping your muscles gain strength. One difference between ligaments, tendons, and muscles is how they recover. 

Since blood flows easily to muscles, it is easier for them to recover. Ligaments and tendons do not receive the same blood flow, so they need more time to heal. 

Continuing to lift weights before your ligaments and tendons are ready can cause pull or strain.

Master Movements

Learning to lift weights correctly is more important than how much the weight weighs. 

While reading magazines or internet articles can offer suggestions and show pictures of how to do movements correctly, they are not a substitute for a trainer. 

Most gyms offer programs or classes that allow you to learn how to master the movements that help gain muscle. 

If a trainer, classes, or programs are not available, you may be able to find a video that shows how to do each movement step by step. 

There are also online communities that meet in public spaces and have experienced trainers. These trainers can demonstrate the proper techniques needed to lift weights. 

Learning how to use weights responsibly can help your body get the results you are looking for.


Exercise and fitness can help strengthen muscles, improve endurance, and help you sleep better. 

Finding the time to lift weights is not always easy; however, making a schedule can help you follow a routine that can keep you focused and lift heavier weights in time.


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