By Nicole 'Littlest' Lim
Just found weightlifting? Tried it for the first time? Love slamming bars?
Here are a few tips on how to keep the gainz train rolling...
1) Educate Yourself.
Learn the lifts and their variations by their movement patterns and their purposes. What do they strengthen? What deficits do they correct? By learning more about the movements, you'll have a better idea of what exercises might make you a better lifter. The California Strength YouTube Channel and our Exercise Demonstration Videos on TrainHeroic are great resources.
At California Strength, we encourage self study. Video review is a staple of our training sessions. Take footage of your lifts and study them. Find your weaknesses and take the steps necessary to address them.
Access an advanced library of the most important and common exercises prescribed in California Strength Programs ->
2) Find a weightlifting program that you love & a watchful eye that you trust.
We offer 5 different weightlifting programs on TrainHeroic, two of which are scientifically designed for women. California Strength is an open book and resource for those of all levels in the sport but is by no means the only method out there. Find something you like, something that fits your training capacity, and a program that you BELIEVE in.
Find a coach that can give you reliable feedback, cues that makes sense to you that help your lifts. Coach can't be there everyday? Send him the videos that you take of yourself for self-study. Don't have a coach? Tag us on Instagram @cal_strength using the hashtag #CScoach and we'll give you a tip!
3) "There's a lot of difference between listening and hearing." - G.K. Chesterton
As new lifters adapt to steady weightlifting, they will experience plenty of aches and pains as a result. Small aches and pains can eventually lead to significant injuries. To truly listen to our bodies, we have to be accountable to our recovery so that training can continue and you can continue to progress safely.
- Mobilize, Strengthen, Recover
Write goals for yourself. Goals can long term, short term, or daily and can range from anything and everything like hitting a PR to hitting a number for the day to just making an attitude adjustment. Give yourself something to strive for, then try your damnedest to reach it.
5) Consider a competing in a competition.
Lifting weights is fun. PR'ing in training is fun. But not much compares to competing. Local competitions are freaking awesome. I've never participated in a competition where everyone is cheering for you to do well until I competed in my first weightlifting meet (at California Strength). I was truly shocked at the support every lifter received from the other athletes, coaches, and spectators. Competing can be nerve racking for some, especially for new lifters, but it is seriously worth a try. No pressure needed, just go for fun and experience.
6) “The weights never have a bad day. They do their job every day. They are on their A-game all day. And you have to find a way to beat them.” - Rob Blackwell
Weightlifting is a relentless and monotonous sport. You pull, you squat, you puuush. Lift things up, put them down, repeat. Borderline insanity. And on top of that, the better you get, the harder and heavier workouts become. Personal Records come frequently to a novice lifter but eventually those PR's slow down and are less frequent. The most important thing is to stay the course and remember why you weight lift. For health. For strength. For aesthetics. For dessert later. Have tenacity and patience. And try to have fun too... I guess!