How to Push Yourself Lifting Weights
Lifting weights is a great way to build muscle. You will become stronger and leaner eventually, as muscle burns a lot more calories than does body fat. When you have mastered the basics of weight training such as using the right form and weight load, it is time to start pushing yourself. If you do not push yourself, you will stop seeing progress.
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Instructions
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Action Plan
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1
Sign up for a gym. You could buy a few dumbbells, ranging from 3 pounds to 20 pounds, depending on how strong you are. But while it may seem cheaper to get your own weights, you can just do so much more at a well-equipped gym.
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2
Make sure you know how to perform basic exercises such as lat pull downs, chest presses, shoulder presses, leg presses, squats and lunges, rows, abdominal exercises, push ups, back extensions, bicep curls and tricep extensions. If you are a beginner, do one set of fifteen of everything.
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3
Add more weight to your basic exercises. You know it is time to increase the weight when you reach the last repetition in your set and you feel you can go on for another five repetitions. To get stronger, you have to push yourself.
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Add another set to your exercise. The bigger the muscle group, the more sets you should spend on it. In other words, five sets on barbell squats and two--maximum three--sets on bicep curls.
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5
Add plyometrics to your basic exercises. For example, when you do a squat with barbells on your shoulders, add a jump as you stand back up. Make sure you land with your legs bent to minimize the impact on your knees. Or do a clap push up. Make sure to bend your elbows when you land. See "Reference" section regarding plyometrics.
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Switch up your workout routine every four or five weeks. When you have been working out for a while, you will notice your routine is no longer difficult. This is because your body has gotten used to it, so it is no longer as effective. It's time for something new. Change the order of exercises. Add new exercises and remove some. You also could add more weight while doing fewer repetitions or simply add more reps.
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Combine your basic exercises into full-body ones. For example, do bicep curls together with lunges. Do rows together with squats. Try the abductor machine together with overhead presses. These exercises are much harder and more time-efficient.
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Tips & Warnings
Use an experienced and certified trainer for a few sessions to teach you how to push yourself safely. Work out with a friend for encouragement and to have someone watch your form. Consume sufficient calories and drink at least two liters of water daily. Get enough sleep and rest in between workout days so that your muscles have a chance to rebuild themselves.
Make sure you are actually ready to start pushing yourself. It is very easy to hurt yourself lifting weights the wrong way. Some people think that if they were athletes and in great shape when they were in college, they will still easily get into top form 20 years later. This is not the case. Many overestimate their abilities and end up tearing muscles or straining ligaments in their joints unnecessarily.
