When it comes to strength training, we’re always trying to increase our weights. While we’ve been told that to build strength and muscle we need to have good technique, hit the number of reps, and add weights when it becomes too easy, it’s not actually that straightforward. Some exercises aren’t meant to be performed with heavy weights and here’s why you shouldn’t always lift heavy weights.
Stop Using Heavy Weights in the Assistance Exercises
For exercises like deadlifts, bench presses, and squats, low-rep sets with heavier weights will challenge you while building strength and muscle. For “accessory” lifts like dumbbell curls, cable crossover chest flies, Turkish Getups, and Bulgarian split squats, you’re working on isolated muscles and stability. These lifts don’t require heavy weights.
Strength Isn’t Always the Goal
For accessory moves, you should be focusing on mobility benefits and targeting specific muscles. These accessory moves will help you with the bigger exercises like squats. Try doing just one heavy-weight lift every workout and follow it up with lighter-weight accessory motions at high reps. Keep the heavy weights for the bigger lifts and focus on reps and form for the accessory work.
