Many of the injuries that require physical therapy are actually the visible result of some mundane circumstances. Even sitting still at a computer everyday can lead to some very serious conditions over time.
There are plenty of injuries that would’ve happened regardless of how fit the patient is. A slip on a wet surface might happen no matter how big and strong you are. But there are definitely injuries and conditions that could happen due to strength imbalances.
A stronger body is a healthier one. In the long run, that durability pays major dividends. Since we know that progressive overload is such an efficient way to train for strength, it’s safe to say that using heavier weights is good for you.
Today, I’m going to share some great tips to keep you healthy, safe, and getting stronger everyday.
Progressive Overload Weight Training
Strength is important to everyone; not just athletes.
There’s a scientifically proven way to get stronger. But it doesn’t work for everyone; you have to start from the right foundation. If you try to test your limits without first starting from a position of health and balance, you’re setting yourself up for disaster. That’s why it’s so important to understand your limits.
When the weight gets easy, though, it’s time for you to move up. Bland workouts lead to strength plateaus, and sometimes, even strength losses. When you’re training to get stronger, you don’t want to get stuck lifting the same amount forever. You definitely don’t want to end up getting weaker!
To get more rewards, you have to work harder. To get better at something, you have to accept challenges. And to get stronger, you have to lift more weight.
But have you ever wondered how much weight you should add?
Progressive Overload Workout Plan
You might think just throwing on 5-10 pounds here and there will do the trick eventually. But this isn’t the most efficient way to get stronger.
While as long as you’re consistently working out, you’ll probably see some strength gains for a while, eventually, the lack of challenging workouts will lead your progress into a wall.
Even if your form is perfect, the wrong strategy around your workouts can limit your gains. You have to have the right strategy around your strength traiing to get the most out of it.
The best way to figure out how much weight to add for your workouts is to first determine the maximum amount you can lift first.
This will allow you to use a workout regimen that will give you the results you’re looking for. No matter how much you know about how to execute each possible lift, always find your max before you start strength training on a regular basis.
If you don’t take the right precautions, lifting heavier weights can actually be dangerous. But for athletes who compete in sports on a regular basis, it’s sometimes more dangerous not to improve than it is to waste effort in training.
1 Rep Max
Your “one rep max” is the maximum weight you can lift, once, with the correct form. To find it, you’ll need to use as much strength as you can muster for a single exercise. Obviously, this is going to be difficult and require a lot of focus. If something goes wrong during a 1RM test, the results can be catastrophic.
Always use the right safety precautions when lifting weights. Appropriate and safe clothing, the right kinds of shoes, and support straps and belts should always be used when appropriate, but especially when lifting extremely heavy weights.
When you have all your equipment and the right preparation, there’s still liikely the most important part of your preparation: the people coming along for your journey!
Never attempt a 1RM alone. Always have someone to help you if needed. Are you interested in finding the right workout plan to maximize your strength gains? I want to help you reach your potential quickly and safely. Contact my team to schedul a 1-on-1 with me today!
Dr. Slava Shut 
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