Often, fitness conversations revolve around lifting weights in one form or another. Most of the time, it’s a given that we have some experience with weight training. That we know the difference between a dumbbell and a kettlebell, or a squat clean and a sumo deadlift. But in the world of weights, things can get pretty complex, pretty quickly.
With that in mind, let’s take things back to basics. What do you actually need to know about weight lifting, or lifting weights? Does it need to become an obsession? What are the mistakes that we all make, and how can you get more out of your weights sessions, whatever your level?
We roped in Wes Santos, founder of SGPT gym Instate Fitness (with locations in London and Surrey) and GQ go-to Farren Morgan, founder of The Tactical Athlete training method, to help us with the heavy lifting.
First up: Why is lifting weights beneficial?
The obvious answer is that weight lifting encourages your muscles to adapt to physical stress, causing them to grow, and you to gain strength. There’s an obvious aesthetic side here; pump out enough curls your T-shirt sleeves will start getting tight. But it’s more than that.
“I’m biased, but resistance training is about as close as you can get to the magic pill,” enthuses Santos. “Research shows resistance training has been proven to improve mood, body composition, bone health, sex drive, athletic performance, as well as lowering your risk of dying from cancer and heart disease.”
So, pretty good all-round, then. A good session should leave you with a smile on your face, too. “Weight lifting stimulates your endorphins, increasing your self-esteem and confidence while countering the effects of anxiety and depression,” adds Morgan – which sounds like a great reason to reach for the weight plates.
What are common mistakes beginners make?
We’ve all been there: you decide to get fit, you hit the gym hard for a week or so, only to get injured or burned out. Before you know it, you’re back at square one.
For Morgan and Santos common beginner weight mistakes include:
- Expecting results too quickly
- Not understanding that there will be setbacks along the way
- Not following a plan
- Not allowing enough time for sleep and recovery
- Overcomplicating it
- Prioritising big lifts and complex workouts over mastering the simple stuff
What should beginners actually do?
“Your lifestyle influences your fitness and weight-lifting capabilities. To fully transform your physique, you must be willing to make the necessary changes, which include getting rest and incorporating a healthy diet consisting of carbs, protein, and healthy fats,” Morgan explains.
As well as working with a trainer to test your fitness at the beginning of your journey – giving you a starting point to build from – the most important thing for Santos is getting to grips with the mechanics of the different lifts. That is: the hinge (deadlifts & KB swings), squat pattern (back squats, front squats, leg press, etc), push pattern (press ups, bench, shoulder press), pull patterns (pull-ups, rows and pulldowns).
Which of these lifting mechanisms most matters to you will depend on your workout programme, so make sure you ask your PT (or gym buddy) to talk you through each movement properly before beginning in order to avoid injury.
I’ve hit a wall. What can I do?
Once you reach the intermediate level, you might notice your progress plateauing. Frustrating, but it happens to everyone.
Santos suggests taking on more protein (1.5g er 1kg of bodyweight) to help you recover from the breakdown of muscle tissue, as well as tracking your training to ensure you’re constantly challenging yourself.
For Morgan, slowing the movements to focus on form – especially during the eccentric (lowering) phase – is important. Likewise, progressively overloading the muscles to keep them working hard is vital for growth.
Finally, perhaps the most important part of lifting weights is recovery – including sleep. “Sleep is essential for producing growth hormones and amino acids that contribute to protein production in your body,” explains Morgan. “The longer you sleep, the more well-rested you’ll feel, the better you’ll perform, and the stronger your muscles will become.”
What’s a good workout for my fitness level?
Glad you asked, from beginner to advanced, try the below once a week and hopefully you’ll be reaching PBs in no time.
Morgan recommends four sets of six reps of each of the below:
Single-arm dumbbell rows
“Place your left hand and knee on a bench to support your weight. Your left hand should be directly beneath your shoulder, your knees should be directly beneath your hips. Engage your core muscles, keep your back flat, your head aligned with your spine. Bend your right elbow to pull a dumbbell up towards your chest. Exhale as you lower to the start position.”
Goblet squats
“Start with your feet slightly past hip-width. Hold the kettlebell in both hands, close to your chest. Bring your hips back and bend your knees to perform a squat. Keep your chest straight, kettlebell close to your chest. Use your heels to reverse to starting position.”
Barbell bicep curls
“Standing shoulder-width apart, hold the barbell using an underhand grip. Keep your chest straight, engage your core, and bring your shoulders back as your curl the bar upward toward your pectorals.”
Morgan suggests upping to three sets of 8-12 reps on the following:
Leg extensions
“Adjust the machine so it’s comfortable and you’re using the right weight. Take a deep breath in as you flex your quadriceps and extend your legs. Exhale as you lock your knees, then slowly lower your feet back to starting position.”
Dumbbell incline bench presses
“Adjust the bench then lie back with a dumbbell in each hand. Press the dumbbells straight up, then slowly lower them as far as possible without causing discomfort to expand your pectoral muscles. Contract your chest by pushing the dumbbells back up again.”
Concentration
“Sit on a bench, leaning slightly forward like you’re waiting for a bus or watching a dog. Position your right elbow near your right knee. Curl the dumbbell upward toward your chest. Complete all reps for this arm, then swap.”
Time to mix it up.
Hanging leg raise (Three sets of 20 reps)
“Grab a chin-up bar, palms forward and slightly wider than your hips. Engage your core as you hang. Keeping your legs straight, slowly raise them as high as possible, aiming to get parallel to the ground. Pause, then slowly lower back to starting position.”
Dumbbell walking lunges (Three sets of 10-15 reps)
“Step one leg forward, bending until your back knee touches the ground. Lift your posture once more as you bring your back foot forward to the starting position, then repeat the process with the opposite leg.’
Weighted dips (Four sets of 6-12 reps)
“Whack on a weight belt. Grab the dip bars, palms facing inward. Jump up, cross your legs behind you and lean forward. Keep your elbows engaged as you slowly lower your body until your shoulders are level with your elbows, and hold before returning to starting position.”
