7 Olympic Weightlifting Habits To Break Today
1. You are not a beginner.
You don’t want to start with the basics because they may take too much time or even be dangerous. If you are just starting out, then it would be better if you started off slowly so that you could build up from there instead of having to rush through everything at once.
2. You have a plan B if things go wrong.
If something goes wrong, then you will have a backup plan ready to go. For example, if you are training hard and lifting heavy weights but feel like you aren’t getting any results, then you might need to switch up your routine. You may decide that doing some bodyweight exercises first thing in the morning is going to give you a good head start before hitting the weights again later in the day.
3. You are willing to put in the work.
It takes a certain amount of dedication and effort to get stronger and bigger. If you aren’t putting in the time, then you won’t see any benefits. You will never reach your potential unless you dedicate yourself to working towards it every single day.
4. Your goals are realistic.
If your goals are too high then you will most likely get discouraged and give up on working out altogether. Rather than pushing yourself to the limit, it may be a good idea to take things one step at a time so that you can master the basics before moving on to more difficult exercises.
5. You are able to prevent bad form.
As you become more advanced in your training, you may be tempted to push yourself harder and harder until you are no longer able to perform the exercise with good form. It is important that you constantly check yourself every so often to make sure that you aren’t doing anything wrong because that could lead to a serious injury.
6. You stay focused on your goals.
When you first start out learning how to lift weights, it is easy to get sidetracked and start engaging in conversations with others or taking on other exercises that may not necessarily benefit your primary goal of getting more muscular or leaner. It is important to stay focused and give everything your all if you want to succeed.
7. You never lose motivation.
Your enthusiasm for wanting to get in better shape will inevitably dwindle at some point or another. During these times, you may start questioning whether it’s even worth it for you to go on any longer. You can’t let this happen or you will fall right off the wagon and gain all of the weight back that you worked so hard to lose in the first place.
You must refocus your energy on why you started working out and bodybuilding in the first place. Remind yourself of where you came from and what you have accomplished so far. Consistency is the key to everything in bodybuilding.
8. You are able to prevent injuries.
You will be putting your body through a lot more stress than it is used to so you must be careful not to cause any serious or even minor injuries. Stretch properly, warm up before working out, and take frequent breaks if necessary. Only increase the weight or the difficulty of the exercise when you are sure that your body is ready for it.
9. You make fitness a priority.
If getting in shape and building up your strength and endurance is truly a priority in your life, then you must be willing to make sacrifices in order to achieve this goal. Only you can make the choice to improve yourself physically and any change that you want to see in your life is going to have to come from deep within yourself.
10. Your nutrition is on point.
Eating right goes hand in hand with working out. You can’t just exercise haphazardly—you need a plan. First, you need to set a goal.
Whether that be losing 50lbs or gaining 15lbs of muscle, you have to have a clear idea of where you’re going. Then comes the research. There are plenty of resources online that give you a basic template of what to eat and how to set up your diet. From there, it’s just a matter of tweaking it to fit your personal preferences. Once you get started, you’ll be surprised at how much better you feel and how great you look after just a few weeks.
Whether or not you eventually get the body of your dreams, at least you gave it your all.
Now go forth and achieve your goals.
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The graphic at the top of this article shows you the schedule for my online coaching group. The one on the bottom shows you how I personally structure my week, you don’t have to copy it exactly (especially if your goals are different than mine) but I do encourage you to have a plan and to create rituals for yourself.
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Sources & references used in this article:
- History of doping in sport (J Clear – 2018 – Penguin)
- The Sport of Olympic-Style Weightlifting (CE Yesalis, MS Bahrke – International sports studies, 2002 – academia.edu)
- Predictors of personal best performance in the hammer throw for US collegiate throwers (AMJ van Erp-Baart, WHM Saris… – International …, 1989 – © Georg Thieme Verlag Stuttgart …)