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FAQs:

What is a Weight Lifting Coach?

A weight lifting coach can help:

- Improve technical aspects of your lifts — so you’re more efficient in your movement.

- Customize a program for you and help you peak for specific weightlifting competitions.

- Implement weightlifting exercises to supplement a program you’re already on.

- Improve strength and power in your chosen sport.

- Guide you through the process with like-minded athletes.

- Drive your fitness community.

- Keep you accountable and motivated.

What is Weight Training?

Weight training is a form of physical training, which uses weighted objects, like dumbbells and barbells, or weight machines, like plate-loaded kits, to primarily build muscle or improve strength. It can also help to boost power, and muscular endurance, and improve overall health. Weight training causes tiny microscopic tears in your muscles, which are then repaired to build stronger, leaner muscles.

What is Most Important in Weight Lifting?

Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times.

For most people, a single set of 12 to 15 repetitions with a weight that fatigues the muscles can build strength efficiently and can be as effective as three sets of the same exercise. As you get stronger, gradually increase the amount of weight.

What are the Rules of Weightlifting?

Weightlifters compete in bodyweight categories or weight classes. There are two stages in Olympic weightlifting – the snatch and the clean and jerk. In the snatch, weightlifters pick up the barbell and lift it above their head in one singular motion. In the clean and jerk weightlifters are first required to pick up the barbell and bring it up to their chest (clean). The lifters must then pause and extend their arms and legs to lift it above the head (jerk) with a straight elbow and have to hold it there until a buzzer is sounded. A weightlifter is given three snatch attempts and three clean and jerk attempts each. A weightlifter’s best attempt at snatch and the clean and jerk are then added up and the one with the highest combined weight lifted is declared the winner.

How to Start Weightlifting?

If you’re nervous about how to start weight training, the best way is to start light and add more weight over time as you get stronger. Remember to leave all insecurities and fear at the door. Weightlifting is for everyone! You can reduce your nerves by going to the gym with a game plan. Go in, grab a set of dumbbells, find a quiet corner, and do your thing. The benefits of weightlifting are a game changer if you are eager to live a happier and healthier life. So breathe, confidently grab those weights, and put in the work. You got this!

What is the Difference Between Powerlifting and Weightlifting?

Most people often refer to powerlifting and weightlifting as just barbell exercises or barbell sports. These two forms of weightlifting may appear similar, but there is an array of differences between the two in terms of concept and objective and how the body is engaged in performing its encompassing exercises.

Powerlifting focuses on attaining maximum strength when performing one-rep maxes on three core lifts: squats, bench presses, and deadlifts. Weightlifting or Olympic Weightlifting emphasizes technique for two types of lifts: snatches and clean-and-jerk. Both of which require a greater range of motion through full limb extension.

Powerlifters primarily rely on strength to perform the three exercises properly. They perform these exercises on a single plane of motion by lifting the barbell a few feet from its point of origin. Weightlifters, on the other hand, require a balance of strength, speed, and flexibility to deliver explosive power to lift the barbell overhead.

Weightlifters are also more flexible than powerlifters because of the range of motion required to perform the two weightlifting exercises.

The snatch requires the weightlifter to have enough flexibility to follow up on the momentum to carry the barbell overhead in one swift motion. The clean-and-jerk also requires flexibility to transition from one phase of the exercise to the other.

Due to the required technique to execute weightlifting exercises properly, missed lifts are more frequent in weightlifting than in powerlifting. Powerlifting requires some semblance of technique however, it is more focused on maintaining a stable base as opposed to the explosive movement associated with weightlifting.

What Skills Are Needed for Olympic Weightlifting?

Contrary to popular belief, there are actually many skills you need to be a competitive weightlifter. Aside from strength, you’ll also need to learn flexibility, endurance, and balance. Each of these skills plays an immense role in your ability to perform on the platform and should be focused on if you’re looking to get into this sport.

How Often Should You Weight Lift?

How often you weight train is always up to you. If this is your intro to weightlifting, then a good place to start is two to three times a week for 20-30 minutes. Advanced lifters usually weight train four to five times a week for up to an hour. To avoid fatigue and injury, design a workout split, like training your upper body one day and your lower body the next day.

Can You Lift Weights Every Day?

If you implement some basic best practices, you can certainly hit the weights every day and see phenomenal strength, mass, and overall fitness gains from your efforts. Just keep these few things in mind to avoid the potential perils described above:

- Change up your routine. If you must lift weights daily, don’t do a full-body lifting workout every day. That’s a recipe for muscular disaster. Instead, follow a split plan.

- Follow the principle of progressive overload. Frequency isn’t the only factor influencing your workout results. Your body requires a constant challenge to adapt, which means making your workouts harder is key to presenting plateaus.

- But, don’t go heavy every day. You don’t need to max out your deadlift, squat, and bench every week. Allow yourself some lighter lifting days and you’ll be surprised at how strong you feel on heavy days.

- Prioritize sleep and recovery. All your hard work is for naught if you don’t get enough rest or optimize your nutrition.

How Does Weightlifting Improve Mood?

All exercise has the power to increase the so-called happy hormones dopamine, serotonin, oxytocin, and endorphins. But evidence suggests lifting heavy weights is particularly good at boosting natural levels of dopamine (the feel-good hormone associated with learning, memory, and motor system function) and endorphins (the body's natural pain reliever).

How Do I Make a Weight Lifting Routine?

A common way to structure this type of muscle-gain workout plan is to do a "pull" routine (focusing on your back and biceps) on Monday, legs on Tuesday, a "push" workout (hitting your chest and triceps) on Wednesday, rest on Thursday, butt on Friday, shoulders and abs on Saturday, and another rest day on Sunday.

What are the Risks of Lifting?

Lifting, handling, or carrying objects at work can result in musculoskeletal injuries (MSIs), including sprains and strains and other injuries. The risk of injury increases when bending, twisting, heavy loads, and awkward postures are involved. Effective ergonomic controls can reduce the risk and prevent injuries.

History of Weightlifting

Weightlifting has ancient origins. It was practiced both by ancient Egyptian and Greek societies. It developed as an international sport primarily in the 19th century and is one of the few sports to have featured at the first modern Olympic Games in Athens in 1896. At the beginning of the century, Austria, Germany, and France were the most successful nations. However, in the 1950s, the Soviet Union’s weightlifters rose to prominence and stayed there until the 1990s, when China, Turkey, Greece, and Iran catapulted to the lead. In the women’s field, China has been dominant since the very beginning.

The 2 Lifts in Weightlifting

As any athlete or fitness enthusiast knows, there are dozens of ways to lift weights for strength training. However, the sport of weightlifting recognizes just two lifts for competition: the snatch and the clean and jerk. At the Olympic Games, lifters are tested in both disciplines in a combined competition. The athlete who lifts the most total weight over the two lifts is crowned the Olympic Champion. 

Snatch

The snatch, traditionally contested first in an Olympic competition, is a two-armed lift during which the athlete must raise the barbell overhead in one fluid motion, then rise to an upright standstill. To execute the snatch, the lifter takes a bent-over position behind the barbell with both arms spread wide, grasping the bar palm-down. The lifter then uses power and balance to whip the bar overhead while in a seated position, with the bar, hips, and feet in one vertical plane. Controlling this motion is the most difficult part of the lift. Once the athlete manages to gain control in the seated position, the final step is to press with the legs into an upright vertical stance (must be done without hesitating after the first motion). The final position must be held until at least two of three referees indicate approval.

Clean and Jerk

The clean and jerk comprise the final round of the Olympic competition. It is a two-motion lift – the clean and the jerk – and allows for the use of much greater weight than the snatch. The first part, the clean, is done by pulling the bar up to the shoulders, with bent elbows underneath the bar, in an upright stance. From that position, the jerk requires the athlete to push the bar overhead and hold a vertical stance until at least two of three referees indicate approval. Lifters may rest as long as they choose between the clean and the jerk movements, as long as they complete the lift before the allotted minute runs out.

Types of Weightlifting

The older, established forms of competition weight training are still very popular and they include:

Bodybuilding

Bodybuilding is a sport as well as a recreation. Competition bodybuilders develop muscular bodies in the extreme and some compete for recognition at formal championships. Their bodies are characterized by extremely low levels of body fat and a very high muscular size and shape.

Powerlifting

Powerlifters compete in competitions to see who can lift the heaviest weights in only three exercises:

1. The bench press — pushing a barbell upward while lying on a bench.

2. The deadlift — lifting a barbell from the floor.

3. The squat — squatting down, with thighs parallel to the ground with a barbell on the shoulders.

Powerlifters don’t usually cross over into Olympic lifting (weightlifting) — at least not while they compete in powerlifting. The techniques and culture are substantially different.

Olympic Weightlifting

Olympic lifters do only two lifts in competition: the clean and jerk and the snatch, although training exercises are comprised of many more practice exercises. Each is highly technical and requires much practice and training to perfect. Unlike competitive bodybuilders, who must get body fat as low as possible to highlight muscle definition, around 6% for men, competitive weightlifters carry more fat at 10 to 15% of body weight. This is not detrimental and may confer an advantage for their sport. Powerlifters probably fall somewhere in between when it comes to body fat.

6 Basic Weightlifting Moves

Squat

The squat is one of the most efficient exercises for a total-body workout. It focuses primarily on the lower body with the front squat variation focusing on the quadriceps and the back squat variation focusing on the glutes and hamstring. The exercise can be performed with a barbell, dumbbells, or your own body weight.

Bench Press

Perhaps the most prevalent exercise in the gym, the bench press is the best exercise for a full-chest workout. The exercise can be performed with a barbell on a bench, dumbbells on a bench, on machines, or even on a Swiss ball for added resistance to your movement. Variations include a standard bench press, incline press, and decline press among others.

Deadlift

The deadlift, like the squat, is another exercise that works your entire body while focusing on the entire core. By performing this exercise with a barbell, you will be able to gain strength in your lower back and perform other exercises with heavier weights.

Power Clean

The power clean is similar to the deadlift but is performed with much less weight. It focuses on the lower body, back, and deltoids. While it used to be performed with a barbell, most trainers today incorporate kettlebells for maximum movement in your workout.

Rows

In order to work your back even further, bent-over rows should be incorporated into your workout. You can perform these two-handed with a barbell or one-handed with dumbbells.

Pull-Ups and Dips

Two of the most effective exercises in the gym require only your body weight. Pull-ups work your back, shoulders, and biceps while dips work your chest and triceps.

Benefits of Weight Training Exercises

There’s a huge variety of advantages to weight training, and many individuals find it benefits them in unique ways. These are just a few of our favorite reasons why you should include weight training in your workout plans:

1. Improved strength: With consistent training, you should be able to see great improvements in how much weight you can lift, push or raise. Not only is it satisfying to feel these improvements in the gym, but you’ll also see the benefit when it comes to your daily routines, as well as confidence in your own abilities and strength. To focus on building strength, aim to complete fewer reps with more weight.

2. Support everyday activities: Weight training in the gym can support your everyday life outside the gym, such as being able to carry heavy items (useful for carrying grocery shopping and perfect for moving house!), walking up stairs, or supporting improvements in other sports and activities, like running, football, rowing or tennis. 

3. Build muscle: Lifting weights consistently and over time can help to increase the size of your muscles, and in turn, can help to improve strength and change the appearance of your body - which is why bodybuilders adopt this training method. With weight training, you’re able to target the muscles you want to build through exercise selection. We understand not everyone is training to change their appearance or body composition but if you’re looking to bulk up or tone areas of your body, weight training is necessary. 

4. Strengthen bones: After around the age of 30, you start to lose bone density. Putting force on your bones helps them stay strong and can help to reduce the chance of injuries.

5. Better posture: Regular weight training targeting the full body can help to strengthen areas such as the back, shoulders, and core, which can help you to sit and stand more upright, improving your posture and stance.

6. Aid weight loss: When losing weight some of the weight lost can be muscle mass. As muscle helps to support and strengthen your body, you would probably want to retain as much as you can when losing weight so it’s a good idea to include weight training into your fitness routine. Plus, your muscle mass can influence your basal metabolic rate, which influences how many calories you naturally burn at rest. 

7. Improve balance: Keeping leg and core muscles strong helps prevent weak and wobbling limbs. Weight training can help keep us sturdier on our feet and less likely to experience falls as we get older. It can also help to address any muscular imbalances, for example, if one arm is stronger than the other, you can perform exercise on the weaker limb to strengthen it.

8. Reduce anxiety: Studies have shown that weight training in particular can help lessen symptoms of depression. On top of the confidence-boosting benefits of seeing visible improvements in your abilities and your body, weight training also helps provide mood-enhancing endorphins that can ease anxieties and improve your mental well-being.

Weight Lifting Tips for Beginners

Here are some weightlifting tips for beginners:

1. Warm-up. Some aerobic activity, such as a 5-minute jog or brisk walk, will increase blood flow to your muscles and prime them for a good workout. Skipping rope or doing jumping jacks for a few minutes are also good warmup options.

2. Start with lighter weights. You want to start with a weight that you can lift 10 to 15 times with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more.

3. Gradually increase the weight. When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent. Check to make sure this is the right weight for you before doing a full workout.

4. Rest for at least 60 seconds in between sets. This helps prevent muscle fatigue, especially as you start out.

5. Limit your workout to no longer than 45 minutes. You can get the workout you need in this time frame. Longer sessions may not lead to better results and may increase your risk of burnout and muscle fatigue.

6. Gently stretch your muscles after your workout. Stretching can help boost your flexibility, ease muscle tension, and reduce your risk of injury.

7. Rest a day or two in between workouts. Resting gives your muscles time to recover and replenish energy stores before your next workout.

The Dos and Donts of Weightlifting

When you're weight training, do:

1. Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 to 15 repetitions with a weight that fatigues the muscles can build strength efficiently and can be as effective as three sets of the same exercise. As you get stronger, gradually increase the amount of weight.

2. Use proper form. Learn to do each exercise correctly. When lifting weights, move through the full range of motion in your joints. The better your condition, the better your results, and the less likely you are to hurt yourself. If you're unable to maintain good form, decrease the weight or the number of repetitions. Remember that proper form matters even when you pick up and replace your weights on the weight racks. If you need help determining whether you're doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help.

3. Breathe. You might be tempted to hold your breath while you're lifting weights. Don't hold your breath. Instead, breathe out as you lift the weight and breathe in as you lower the weight.

4. Seek balance. Work all of your major muscles — including the abdomen, hips, legs, chest, back, shoulders, and arms. Strengthen the opposing muscles in a balanced way, such as the fronts and backs of the arms.

5. Add strength training to your fitness routine. The U.S. Department of Health and Human Services recommends incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week.

6. Rest. Avoid exercising the same muscles two days in a row. You might work all of your major muscle groups in a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, work your arms and shoulders on Monday, your legs on Tuesday, and so on.

Weight Training Don'ts

Follow these tips to avoid common mistakes when you're weight training:

1. Don't skip the warmup. Cold muscles are more prone to injury than warm muscles. Before you lift weights, warm up with five to 10 minutes of brisk walking or other aerobic activity.

2. Don't rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work with and keeps you from relying on momentum to lift the weight. Rest for about one minute between each exercise.

3. Don't overdo it. For most people, completing one set of exercises to the point of fatigue is usually enough. Additional sets may take up extra time and contribute to overload injury. However, the number of sets that you perform may differ depending on your fitness goals.

4. Don't ignore pain. If an exercise causes pain, stop. Try the exercise again in a few days or try it with less weight.

5. Don't forget your shoes. Shoes that protect your feet and provide good traction can keep you from slipping or injuring your feet while you're lifting weights.

Different Weightlifting Equipment

There are many pieces of equipment used while playing the game. The details of each piece of equipment are given below.

Barbell

A barbell is a long rod with weights attached to its ends. The barbells used in weightlifting are certified by the International Weightlifting Federation (IWF). It consists of three basic parts such as the bar, discs, and collars.

The Bar

The bar of the barbell is made up of steel with rotating sleeves of larger diameter at both ends. The rotation of the sleeve minimizes the rotational inertia of the plates to a great level, hence diminishing any chances of injury. According to the norms set by the IFW, men’s bar weighs 20 kg. It has a length of 2.2 meters and a shaft diameter of 28mm. The women’s bar weighs 15 kg. It has a length of 2.01 meters and a shaft diameter of 25mm. The bar is also provided with a grip texture called the knurling, which finds a center position at men’s bars and is absent in women’s bars.

The Discs

The discs, also known as the bumper plates, have a rubber design to facilitate the dropping of the barbell from different heights after each lift. The following disc weights ranging between 0.5kgs to 25kgs with designated colors are used in weightlifting as specified by the IWF. All the discs should have their respective weights mentioned over it and the diameter of the largest disc should be 450mm with a tolerance of +- 1mm.

The Collars

Two collars each of 2.5kg weight are used in order to affix the discs to the bar so that they do not give way.

Chalk

Chalk is used by the participants on hand and above collarbone to facilitate dryness, and to avert the movement of the bar.

Information Equipment

Besides the lifting equipment information equipment is also used in order to check the time the player has taken to lift the weight and to calculate the score.

Electronic Referee Light System

The control box has three referees. The system is equipped with two push buttons of red and white color and a signaling device. It is an apparatus at a height of 0.5 meters from the platform that is kept in front of the participant which is used to give an audible and visual DOWN.

Apparels in Weightlifting

Here are the apparels used in weightlifting:

Costume

The costume worn by the lifters must be close-fitting. It may either be one piece or two pieces, should be collarless, and must envelop the trunk. The competitor needs to make sure that the costume should not cover the knees or the elbows. He/she has the freedom to wear a T-shirt under the costume. They can also opt for close-fitting leotards over or under the costume but make sure that it doesn’t cover their knees. Socks, if worn should not go higher than the knee and must not cover any bandages.

Weightlifting Footwear

There is no restriction in terms of material used, the maximum height of the soles, or the shape of the footwear used by the weightlifters. The restriction is only imposed on the height of the upper part of the footwear, which should not exceed more than 130mm from the top of the sole. The purposes for which footwear is used are that they provide a firm stance, and stability and protect the feet of the participants while lifting weights.

Belt

The belt should not be worn under the costume and its width must not exceed 120mm.

Plasters, Tapes and Bandages

These components can only be worn on the hand, the wrists, and the knees though, tapes and plasters may be worn on the fingers or the thumbs.

Weight Training At Home

Not all of us have the luxury of a kitted-out home gym, but that doesn’t need to stop you from weight training in your house or flat with minimal equipment. These are some of our favorite weight-bearing exercises to give you some inspiration:

1. Dumbbell squats: One of the best exercises for overall strength and conditioning, if you only do one bodyweight movement, let it be squats. With your feet slightly wider than hip-width apart, turn your feet outwards slightly. Holding a dumbbell in each hand, palms facing the sides of each leg. Grip the floor with your toes for balance, look forward, keep a straight back, and bend your knees like you’re about to sit down, whilst pushing your hips backward. Pause briefly before pushing upwards through your legs and feet to return to standing. You can make these more challenging by performing the exercise more slowly, using a resistance band, incorporating jumps, or holding weights in your hands. This is a versatile and powerful weight training exercise – find out more with our squat guide.

2. Lying dumbbell chest press: This a great alternative exercise to work the chest and shoulders if you don't have an exercise bench at home. Lie with your back flat on the floor or on a mat if you prefer, with knees bent and feet planted on the floor. Holding a dumbbell in each hand on either side of your chest with elbows touching the floor, lift your arms towards the ceiling until the dumbbells almost touch then slowly return to the start position. 

3. Dumbbell bent over rows: One of the muscles which people often find harder to target without gym equipment is back. This is a great exercise that can be performed with just two dumbbells to target the area. With a dumbbell in each hand, bend over at a roughly 45-degree angle. Turn the dumbbell inwards so that you're holding the dumbbells with an underhand grip - your palms should be above your knees. Keeping this position, brace your core and lift the dumbbells towards your hips, following the path of your thighs. Squeeze your back and lower the weight back to starting position. Make sure to keep your back straight at all times.

4. Dumbbell reverse lunges: Lunges are a great exercise to strengthen the legs and work on your balance. This lunge variation can be performed within a small space (perfect if you don't have much space to work out at home!). Stand with feet hip-width apart, holding a dumbbell in each hand. Then step one foot backward and lower your hips till the knee of the front leg is at a 90-degree angle. The back leg should be parallel to the ground with your heel lifted off the floor. Return to standing back pushing that back leg forward. Repeat this with the other leg.

Sources:

Healthline

Mayo Clinic

Puregym

Tutorials Point

Olympics

Inspire US

Crown Asia

Active

NBC Olympics

Very Well Fit

Adidas

World Gym

Muscle Squad

SHAPE

Work Safe BC

Dimis Training

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.