How to Progress Weight Training in 2023

Start with the Basics

Weight training is an effective way to build strength and muscle. It’s important to start with the basics and focus on proper form and technique before adding weight. Begin with bodyweight exercises like squats, lunges, and push-ups, and use a light dumbbell or kettlebell to add resistance. Make sure to focus on proper form first, then add more weight as you progress.

Focus on Compound Movements

Compound movements are multi-joint exercises that involve multiple muscles at once. Examples include squats, deadlifts, bench presses, and overhead presses. These exercises are great for building strength and muscle, and they should be the focus of your weight training program. Aim to include compound movements in every workout and focus on proper form and technique.

Incorporate Isolation Exercises

Isolation exercises are single-joint movements that involve only one muscle. Examples include bicep curls, tricep extensions, and calf raises. These exercises are great for targeting specific muscles and can help to add volume to your workouts. Aim to include a few isolation exercises in each workout for best results.

Work on Your Core

Having a strong core is essential for weight training. Your core includes your abs, lower back, and obliques, and it’s important for stabilizing the body during movements. Aim to include core exercises like planks, Russian twists, and crunches in each workout to strengthen your core and help prevent injuries.

Track Your Progress

Tracking your progress is an important part of weight training. Keeping track of your reps, sets, and weight can help you stay on track and make sure you’re progressing. Aim to track your workouts and make notes of your progress so you can stay motivated and keep making progress.