Q&A for How to Lift Heavier Weights

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Does holding weights build muscle?

Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

Laila Ajani

Fitness Trainer

Expert Answer

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Question

How can I lift stronger and heavier weights?

Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

Laila Ajani

Fitness Trainer

Expert Answer

Add more weight as soon as you can lift the previous weight without struggling. When you're first beginning, you can move up very easily with almost every single session. For instance, if you're able to complete 3 sets of 10 lifts at a certain weight, you might move up to a higher weight on your next workout, but if the last lift is very slow, you might stay with that weight a little longer.

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I can currently only lift 45 lbs, is it possible to go up to 200 lbs in a year?

Arthur Parx

Community Answer

If you are dedicated to your workout sessions, gradually you will be able to lift greater weights, and yes, you can lift 200 lbs within a year. Bodybuilding is not something that happens overnight. It takes a lot of hard work and consistency. Keep on pumping your body and eventually you will get there.

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What about bicycling?

Community Answer

Bicycling, like most cardio activities, will not significantly train you to lift heavier weights.

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What will happen if I try to bench press more than what I can handle?

Mzm555

Top Answerer

This can lead to various muscular injuries for example a torn pectoral muscle. Slowly work your way up to heavier weights and avoid over-exerting yourself, especially on heavy-weight lifts.

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