The human body is truly a remarkable machine that has the ability to quickly adapt to various physical stressors, such as exercise. Whether you’re a seasoned weightlifter or just starting out, it’s important to understand the ways in which the body adapts to stress and weight, and how you can use this knowledge to your advantage in your fitness journey.
Starting with simple bodyweight exercises or light kettlebell swings is a great way to begin your fitness journey, even if you can only handle a small amount of weight initially. The key is to challenge yourself, but not to the point of exhaustion. Doing ten repetitions of the heaviest weight you can handle without becoming exhausted, and then repeating that for five sets with a couple of minutes of rest in between, is a great way to get started.
It won’t take long before you’ll be able to lift more weight than you initially thought possible. The body quickly adapts to stress and weight, and if you start with an 8kg kettlebell for your swings, that’s okay, even if you’re an adult man or woman. If you’re out of shape or overweight, your extra weight will count as the weight you’re lifting and struggling against every day.
The key to progressive overload is to continually add weight as your body becomes adapted to the current weight. This means that you’ll move from 8kg to 12kg to 16kg and so on, as you become stronger and more capable. However, it’s important not to just add more reps as you adapt, as this can lead to plateauing. Instead, if you don’t have access to more weights, you might need to add more reps to keep making progress.
If you do have access to a variety of weights, sticking to ten heavy-for-you reps is best. This is a type of progressive overload system of working out, and it’s important to understand the principles of progressive overload and how the human body adapts to load in terms of weightlifting and fitness training.
Getting plenty of rest between sets is also important. This will help you avoid muscle failure, burning out, or injuring yourself. You want to work hard enough to challenge yourself, but not to the point where you can’t enjoy the rest of your day or where you feel exhausted and sore.
In addition to progressive overload and rest, it’s important to have a balanced and varied workout routine. This means including a variety of exercises that target different muscle groups, as well as incorporating cardio and stretching into your routine. A well-rounded workout routine will help you avoid overuse injuries and will keep your workouts interesting and challenging.
In conclusion, the human body is capable of adapting quickly to physical stressors, such as exercise. Starting with simple bodyweight exercises or light kettlebell swings is a great way to get started, and it won’t be long before you’ll be able to lift more weight than you initially thought possible. By continually adding weight as your body adapts, and by understanding the principles of progressive overload, you’ll be on your way to reaching your fitness goals. Just remember to get plenty of rest between sets, to have a balanced and varied workout routine, and to avoid working to muscle failure or burning out. With patience, consistency, and dedication, you’ll be amazed at the progress you can make.