4 Essential Skills to Master Before Beginning Heavy Weightlifting

For many beginners in fitness, lifting heavy weights is often a coveted goal. However, this aspiration can lead to common mistakes, as individuals may not adequately consider the implications or acquire sufficient practice before attempting heavy lifts.

4 Things You Need to Master Before You Start Lifting Heavy Weights
4 Things You Need to Master Before You Start Lifting Heavy Weights

For many newcomers to fitness, the idea of lifting heavy weights often holds a significant allure. Unfortunately, this aspiration can lead to easily made mistakes in heavy lifting. Often, individuals fail to thoroughly consider their approach or gain sufficient practice before attempting heavy lifts. Prioritizing the mastery of the fundamental principles of heavy lifting is crucial before progressing to heavier loads. Central to this is maintaining lifting safety protocols at all times to prevent potential injuries.

4 Things You Need to Master Before You Start Lifting Heavy Weights

Many individuals dive into heavy lifting without mastering the basics, often motivated by the desire to impress others. However, understanding your body and its capabilities is paramount in heavy lifting. What constitutes heavy weight varies greatly depending on an individual’s physique and strength level. Thus, it’s essential to gauge the appropriate weight for your abilities.

Before embarking on heavy lifting, there are four critical factors to consider:


As any experienced lifter will attest, proper form is paramount when lifting heavy weights. Form encompasses the technique used during exercises, and having good form can significantly contribute to successful lifting. The essence of heavy lifting lies in reaching the optimal position to target the intended muscles effectively. Without proper form, this objective cannot be achieved, rendering the effort futile. Additionally, lifting safety is closely tied to maintaining correct form. Adhering to proper form not only ensures effective muscle engagement but also reduces the risk of injury, making it an indispensable aspect of heavy lifting.

The speed at which you lift weights is a crucial aspect to consider

Another crucial element of mastering heavy lifting is controlling the speed of your movements. Pay close attention to the tempo at which you contract and relax your muscles, both during the positive (lifting) and negative (lowering) phases of the exercise. The recommended approach is to execute the positive movement relatively faster than the negative movement. For instance, aim to lift the weight in one second and lower it in three seconds. This deliberate pacing during the release phase enables muscle elongation, contributing to muscle growth and development.

Reps and Weight

While the weight you lift holds significant importance, another crucial factor is the number of repetitions, often referred to as reps. Those familiar with heavy lifting fundamentals understand the significance of selecting the appropriate weight and performing the correct number of reps. In heavy lifting techniques, it’s recommended that for muscle building purposes, your repetitions should typically fall within the range of 8-12. So, aim for this range to increase your muscle volume effectively.


It’s common knowledge that rest periods between reps are essential, but determining their optimal duration is crucial for maximizing your efforts. Mastering the resting period holds great significance in achieving your fitness goals. When aiming to reduce body fat, shorter resting periods are advisable. Shorter rests lead to muscle overload, pushing them out of their comfort zone and promoting fat burning.