How to improve your lifting without actually lifting...

Maia Lifts
Jul 20, 2020
10 min read

Updated: Jul 22, 2020

Lifting requires a lot more than just picking up weights and putting them down again (believe it or not). Powerlifting, lifting in general or any kind of sports, requires more than just what you do at the gym. Fitness is a lifestyle (as cringe as that saying is, it’s true!).

Lockdown has got me thinking about the other factors that contribute towards progression and also things I need to work on myself, as there are far more ways you can improve your training without actually working out.

- How you sit

Okay, I’m not suggesting you need to be sitting bolt-up-straight at all times. Of course, relax when you’re just chilling on the sofa but when you are sitting at a table, eating, or doing work, try to straighten your back, rather than rounding it. I’ve realised the importance of posture, especially while eating - you're not going to be digesting your food properly if you're lying down. Even when I used to sit down in-between sets at the gym, I would occasionally have to correct myself and think what I'm doing with my body- all these little things add up. Sometimes, it's just a little, physical, self-awareness. Thinking about how you sit is going to benefit your posterior chain in the long run; if you're slumped over all the time then how do you expect not to have lower back problems?

- How you stand I’ve got to call myself out on this one because I slouch all the time- I’m a lazy perfectionist. I once used to bend down slightly when standing so that my knees caved in because I was conscious of my height- which only f*cked up my hips and knees in the long run. So, standing up straight, with everything aligned, is more important than you think. And usually, if I’m anxious or something my body language will show it. Simple things like retracting your scapula (bringing your shoulders back) and standing tall, will not only make you feel more confident, it will really benefit your upper body from being in this position, which will naturally transfer over to your lifting form.

See below: The spine, with the correct posture (far right), naturally curves at the neck, mid-torso and then the lower back. Additionally, the head, knees and hips should be neutral and 'in-line'.

- How you walk

Okay, another similar point concerning posture but this is still important, nonetheless. Whilst walking, you should be distributing your weight evenly over the foot and try to spread your toes (and grip into the ground) in your shoes- it's an odd one but it's a key cue, particularly when transferring over to your squat! This helps root your feet into the floor and forms a solid base (you'll notice too that your glutes are more activated when you 'squeeze' your feet and vice versa)- which is a significant part of a good lifting technique. Also, make sure you're not walking on your tiptoes or on your heels too much as well: think of your foot as a tripod. Walking is highly beneficial for overall health anyway, in particular for our hip flexors and CNS (Central Nervous System). However, the importance of walking properly also benefits breathing, mobility, recovery, digestion and cardiovascular fitness (with the correct posture, of course). The key is balance and stability.

- Shoes

How do your shoes fit your feet? As well as for walking in general, the kind of shoes you lift in are just as important. We're all different so you really need to find what works best for you. Don't make the mistake I once did of squeezing my feet into shoes that were too small for me (basically, when I was younger I thought my feet were too big for a girl and, in the end, I also f*cked them up a bit). Your feet are the platform and base for all your lifts- so don't abuse them! Personally, squatting in Vans has improved this aspect of my lifting, as they are flat-soled and have a wide, spacious, fit. You don't necessarily need expensive lifting shoes if you don't need them for the way that you lift (i.e. Oly shoes) as it really depends on your leverages, mobility, size, height, etc. And as Louie Simmons says... "Don't have $100 shoes and a 10¢ squat".

- Water

One of the most important tools for wellbeing, just in general, really. Water makes up approximately 60% of your body, so I'd say it's pretty important, especially for building muscle and gaining strength. I drink a lot of water day-to-day but I know I should be drinking even more- especially when training intensely- but I understand it can be easy to forget! Water is a very underrated nutrient: your bones, muscles, blood, organs- including your brain and heart- all need it to function. Water is also important for our joints and the cells that build muscle- involving protein and glycogen synthesis. Dehydration can lead to headaches, poor concentration, delayed muscular response, limited strength and endurance, cramping, as well as, increased fatigue. If you exercise regularly or intensely you should be drinking approximately 2-4 litres a day, depending on other factors, such as sex, weight, height and the environment you live in (climate) too. Also, your diet- including sodium intake (salt dehydrates you)- will indicate how much water you should be drinking and vice versa. A tip: buy a time-marked water bottle or use a litre bottle you can fill up 'x' amount of times a day, until you reach your goal. You naturally lose water every day- whether from breathing, sweat or going to the toilet- so remember you must replace it!

- Food

I'll say it again: food is such an underrated tool for growing muscle and building strength, something I once too abused. The quality of food is just as important as the quantity of what you eat- however, these are highly dependent on your goals. Your calories intake will also depend on your metabolism, age, weight, height, sex and level of physical activity (calorie expenditure). Your nutrition is essentially more important than the actual training itself.

All foods contain a certain amount of the primary food groups: carbohydrates, protein and fats (which you may know as macronutrients or 'macros'). All of these contain the nutrients for providing us energy and all are vital for a healthy diet. Additionally, carbohydrates are the main food group that provide us energy. Another important point to note is that our bodies all respond differently to these food groups, physically and in terms of energy, so a diet that works for someone may not work for you!

(Most) carbohydrates, that you consume, are broken down into simple sugars (glucose) and then released into the bloodstream. As sugar levels rise the pancreas (an organ that helps digestion) releases a hormone called insulin, which is needed to essentially move the sugar from blood into cells, which can then be used as energy. So please, whatever you do, never exclude your carbs- even when 'cutting' they are essential!

If you over-exercise and don't eat enough to feed your body, you may sabotage your progress, as your body will break down muscle and use this as fuel, instead of food.

Also, your body is more likely to cramp and ache, without the nutrition it requires. Food is the fuel for your body, where you get your energy from, so look after it and provide a nutritious and varied diet for yourself!

- Sleep

How do you sleep? Sleep is such a valuable recovery tool, for in and outside of training. Sleep not only replenishes your body by resting it but whilst in deep sleep, growth hormones are produced, which leads to stimulating muscle growth. During this phase muscle repair also occurs, through the release of human growth hormone (HGH) and muscle protein synthesis (MPS). Additionally, exercising helps you sleep better and having a consistent sleeping pattern is important too. However, your sleep cycle relies on your internal body clock (circadian rhythm) so when you sleep and how long you need to sleep for will be different for everyone, also depending on your lifestyle. As well as food, your quality of sleep is ultimately where you get your energy from, so it massively affects your performance. On average 8 full hours of sleep is recommended a night. Rest, nutrition and water are the three fundamental pillars of health and success.

- Anxiety and stress levels

Fitness and mental health go hand in hand, so managing your stress and anxiety levels is incredibly important for lifters. As much as the gym can help these, high levels of stress and anxiety can also have a significant negative effect on your performance and progress, due to the release of cortisol (a primary stress hormone). Although anxiety and stress come from different origins they have similar effects. Stress is a reaction to a threat, of some sort, either physically or mentally. Anxiety- generally speaking- can be an effect of stress.

As well as a decrease in motivation and energy, the effects of anxiety and stress with training can cause delayed or uncoordinated physical performance, muscle tension, increased heart rate, shortness of breath and headaches.

Adrenaline, another stress hormone, can actually be somewhat useful for a lifter in training. A bit of stress/anxiety can provoke a 'fight or flight' response, which can be beneficial for lifters through an increase in alertness and concentration levels, as well as simulating more sugar (glucose/energy), which can help performance. However, the release of stress hormones- such as too much adrenaline- can, in turn, cause the body to panic and limit the body's concentration and strength, for example. Again, a balance is key for the most optimal result out of this process (I'm not saying to purposely stress yourself out but a bit of 'hyping up' to some degree may be beneficial!).

A method to help resolve (some) anxiety and stress- in and outside the gym- can be through practising breathing techniques. Breathing is incredibly important to manage these emotions, as well as using it for bracing whilst lifting. Also, positive self-talk, listening to music and actively relaxing your muscles (i.e. not tensing) prior to lifting are also key for helping stress and anxiety. Another top tip that helps me is to not focus so much on the numbers- I can't tell you how many times I've accidentally PB'd without knowing what the weight actually was.

- Movement

Mobility, stretching and just moving in general, is so important for your training, for any fitness goals. So many times have I not stretched (or stretched incorrectly or for not long enough) after getting DOMS (Delayed On-set Muscle Soreness) from training and just made it worse for myself, which carries over to the next session (and the cycle continues...).

When stretching before training it is best to do dynamic movements rather than static (e.g. moving around whilst doing a lunge stretch), as your muscles will not be warm prior. For lower body training especially, it's worth even jumping on the bike or treadmill for 5 mins.

Personally, I like to do a basic yoga flow (regardless of what I'm training) with movements such as: child's pose, pigeon pose, couch stretch, lunges, downward dog, cobra, cat/cow, standing forward bend and hurdler stretch. You don't need to go crazy but just enough to warm up and get everything moving!

You should be holding each stretching movement for at least 30 seconds each. It is important to recognise that if you are more stiff than usual to take more time stretching or repeat a particular movement a few times. Generally the more you stretch the more your muscles will 'loosen' as they warm up. Just make sure that if you are in pain to not push it or force yourself into something that is overly uncomfortable, otherwise you may risk injuring yourself. Taking things slow and at your pace is perfectly fine!

Remember, even on your rest days, movement is important. Ensure you set time aside (even 10/15 minutes is fine) a few times a week, outside of training, to prevent tightness and stretch accordingly to any problem areas, as well as before and after working out. Alternatively, a simple walk, especially after a heavy leg session (e.g. active recovery) can be very effective. It doesn't need to be intense at all- just keep moving basically!

- Hot/cold therapy

So, pretty much anyone can do this one- you don't need a special plunge pool or sauna. You can just simply fill up your bath with cold (or ice) water - if you're brave enough - and alternate with a hot shower. For the cold therapy, if you have a small pool or something to fill up, this works too. If you can, you should be spending approximately 2-3 minutes in each and alternate 6 times (so 3 of each) for the most optimal results (end with cold).

This method effectively speeds up recovery by causing blood flow to increase and can also help reduce soreness and tightness, especially after an intense session by removing lactic acid from muscles.

A few benefits of hot water include relaxation and improvement of muscle and joint health (including enhanced blood flow), improves sleep and brain health, while a negative may be increased blood pressure. Some benefits from cold water include increased metabolism and immune system, reduces inflammation and enhances alertness. The negative, of course, is the slight discomfort from the low temperature but it is only for a brief period of time before your body adjusts.

So, in conclusion, even if you don't alternate I would suggest a cold shower in the morning and a hot shower in the evening, for the best results physically and mentally.

Research on this method of recovery is limited, as it may only offer temporary relief and not be a long-term option. However, everything fitness and nutrition, including recovery, works differently for everyone, so why not give it a try?

- Sports massage

As a last resort, if you are particularly beaten up from training, it may be worth getting a sports massage. Now, I wouldn't rely on massages for fixing injuries and tightness, as you definitely still need to do your own mobility work and stretching before and after training. However, if you are a serious athlete and train intensely quite regularly then this is an option for you. Although sometimes it can be a bit painful, it's also incredibly relaxing and worthwhile in the long run. On top of this, it is definitely worth getting to know your body; your weaknesses, imbalances and recognising what is actual pain and when your muscles are just sore from training; and acknowledging these yourself without a professional first can be helpful.