Just Because You Can... Does it Mean you Should?

The fitness industry is changing. People are seeking out new, more innovative, and also more cost effective solutions to physical fitness programs. Thus, the "new school" gym is structuring it's model on delivering maximum value through small group training allowing members to train more consistently and effectively. Working out in small groups can add a couple of very positive things to your training including a sense of community and comraderie, a feeling of motivation and support from those around you, and finally a greater sense of acountability. There is however more responsibility placed on the group training client to be more aware of their own progress and to develop a better understanding of how and when to know when they are ready to increase difficulty of exercise as well as load. Here are some tips that can help.

How do I know I am ready to do a more advanced exercise?

Many technical exercises require a heightened level of strength, power, coordination, speed, timing, and body awareness. Luckily these lifts always have auxillary exercises that offer more focused "skill development" for whatever the more advanced lift may be.

For example a snatch (rapidly moving a weight from underneath you to overhead in one fluid motion) has exercises like the deadlift, squat, high pull, and push press that serve as an opportunity to develop some specific component of the overall lift more effectively.

The question then becomes when am I ready to move into attempting the more difficult lift? The first answer to this question comes from you, the client. Do you feel very confident in all aspects of the auxillary movements? If so, this is a good start. The next thing you can do to assess is talk to your coach.

Have they given you the green light to begin working the full movement based on what they have seen with your skill development training? If so then you are likely ready.

Finally, are you free of any prior injuries that may be exacerbated from these challenging lifts? If the answer is yes and you are feeling confident in the lift and your coach feels confident in your ability to execute the lift then it seems like a good time to go for it. Always remember that it's always better to learn a new lift with lighter weight and focus on perfecting form and technique before adding load. Which brings us to our next question. 

How do I know I am ready to lift MORE weight?

The option of when to add more weight to an exercise is a common dilemma amongst recreational lifters. People that are engaging in a general strength & conditioning program are usually concerned that adding weight on challenging lifts will ultimately increase injury risk.

While trying to feed the ego by lifting more with sloppy form can be dangerous there are ways to confirm that your strength has improved enough to try a heavier load. The fact is we need to periodically increase load to challenge the muscles we are working if we want to keep seeing improvements in strength.

A good way to know when you are ready is by using a guide I call "The Rule of Eight". This means that typically when I am working with clients if they can execute a certain lift with perfect form and maximum control for 8 reps then I will give them the ok to attempt a heavier weight. I also will advise to use increments of no more than 10lbs at a time when moving up in weight as this ensures a safe transition into a more challenging load and secondly, the body only needs a slight increase in weight to induce an "overload" effect. The key as previously mentioned truly lies in mastering the mechanics of the exercise as most of the continued improvements strength can be attributed to better technique.  

It is always rewarding to advance into more difficult lifting patterns as well as getting stronger in your current lifts. The key is to progress safely and strategically to reduce risk of injury and to ensure adequate motor control within the newly presented challenge. Working with a qualified coach and remaining honest about your own strengths & limitations is the key to maximizing the results from your efforts in the gym. Have fun and keep training hard!