8 Tips + Tricks for Better Weight Training

TIP 1: Your Mindset Creates Your Reality

Have you ever heard the phrase “dress for the job you want?” This can easily be adapted to “dress for the performance you want.” Wearing an outfit or workout gear that you enjoy can help elevate your performance, get you in the mindset, and boost your gains. The psychology of performance can be directly tied to visualization. Some of the best performing athletes, both amateur and professional, are able to visualize their peak performance and imagine themselves reaching their goals, going the extra mile, lifting that extra 10lbs, or getting that basketball in the hoop. Dressing for success, in a way, can definitely be part of this mentality of “getting in the zone” as ensuring that you have all of the parts and elements to perform at the best possible level is crucial to reaching every athletic goal. When visualizing your performance at its peak and having the support of your best tools- which includes your workout gear. Visualization for peak performance can help give you the psychological drive to break physical barriers in your routine. The Mayo Clinic also links activity like weight training to sharpened and improved thinking skills in older adults.

As far as weight training goes, the benefits are endless, as the Health Department recommends strength training for overall health. Weight training is beneficial for athletes and amateurs alike, as building muscle can help with general health on a comprehensive level. Benefits of weight training include building bone density, toning, and fat reduction to name a few. However weight training must be undertaken with care and understanding in order to achieve the best results. To avoid injury and get the maximum benefit follow our tips and tricks for better weight training, whether you are just starting out or are a pro needing a refresher.

TIP 2: Technique, Technique, Technique

Getting the most out of weight training comes from correct technique. This can be difficult to master for those who are just starting out so getting help or advice from an expert is a great way to start off strong and begin on the right foot. Even for those who are familiar with weight training, having a fitness expert or weight training buddy on hand can help make corrections in stance and posture to get the most out of your weight training session. Ever heard of the old design argument of form v. function? Well, here we can say that function follows form. Without good form, the weight training will not have the same impact. Our Lifting Sock is built with silicone gripping nodules on the sole to maintain stance and posture while weightlifting and deadlifting. See some of its features on Amazon.

TIP 3: Build Up the Weight

This might go without saying but weight lifting is about building, and that can take time for those who are starting out. The weight selected should be enough that you feel exertion to complete the lift, but not so much that you can’t do about a dozen reps with that amount of weight. Building up to higher weights is an important part of the process. 

TIP 4: Oxygenation is Important

Sometimes, it feels natural to want to hold in air when lifting weights, but this is not the best practice. Exhaling when you're lifting and inhaling as you lower is a good habit to get into as it will keep you oxygenated during the process and will help muscles build up. Increased oxygen and bloodflow also comes from the help of compression sleeves or compression socks. Wearing compression while weightlifting can help oxygenate during sessions of activity and after, in recovery. Our Lifting Sock is built with compression features to help oxygenate during a lifting session.

TIP 5: It’s A Balancing Act

Balance is extremely important when it comes to building muscle with weights. Giving attention to each area will ensure that the strength you are building is balanced and that one area doesn’t become uneven in relationship to other areas. 

TIP 6: Variety is the Spice of Life

After you’ve been weight training for a while, you may fall into habits, patterns, and routines that feel comfortable for you. However, part of building and getting stronger is being uncomfortable (within reason of course). Pushing through that place to build and grow will help you to become stronger and better all around. Also "muscle memory” is a term that gets thrown around often. When a muscle completes a repetitive task often, it becomes accustomed to this method of movement and devotes as little energy as possible to completing the task. This is why it’s important to incorporate variety into your routine so you don’t plateau with your gains. Cheatsheet even recommends variety in the sense of mixing up the types of reps your complete in your workout, stating: “For example, if you’re used to doing, say, three sets of curls with 10 reps in each set, turn that on its head — try 10 sets of three reps.”

TIP 7: Your Mindset Matters.

We spoke about the importance of visualization up top, but focus and attention are very essential when weight training. The Strength and Conditioning Journal expounded upon the: Simply stated, attentional focus refers to what an individual thinks about when performing a given movement or activity. Two primary types of attentional focuses have been identified: internal and external. With an internal focus, the individual thinks about bodily movements during performance. Alternatively, an external focus directs the exerciser's attention to the environment. For example, in the squat an internal focus could be to “squeeze your glutes as you ascend” whereas an external focus could be to “drive the floor away from your body.”

TIP 8: Rest and Recover

Resting is key to anyone looking to incorporate or build their weight training practice. Muscles that are overworked don’t react well and muscles can certainly become overtired. “Leg Day” is a phrase that’s thrown around often when talking about weight training, but dividing your training into days of focus for our different areas is vital to successful building. Exhausting one group of muscles while fully resting another will lead to balance and muscles that are fully rested and ready for their next moment of activity.

Introducing: The Lifting Sock

The Pure Athlete Lifting Sock is built for serious crossfit weight lifters and beginner weight lift and dead lift fans alike. Designed  for weightlifting and deadlifting with the combined benefits of compression, protective features, gripping details, shin protection, and cushioned sleeve support throughout. The Lifting Sock is an asset for performance and increased weightlifting gains in the gym and acts as a shin guard to protect shins against abrasions from weight or dead lift bars.

Shop The Lifting Sock on Amazon Here