10 Rules to Lift By

We asked our coaches for their top rules to lift by. Some are advice for beginners; some took us years to learn. Here they are, condensed.

1. Skip the squat pad

That foam pad that wraps around the bar makes the bar sit farther from your body and less stable on your back. If the bar hurts, it’s usually one of three things:

1. Bar position. If it presses on your neck or spine, it’s too high. Move it down onto your upper back. The low bar squat puts it on a naturally padded shelf.
2. Too much weight too soon. With a sensible progression, your back gets used to the bar as the weight climbs.
3. Not enough upper-back tightness. Squeeze your shoulder blades together to create a muscular shelf for the bar.

2. Skip the gloves

Gloves make the bar thicker in your hand, which makes it harder to grip, and they add a layer that can slide. Your hands toughen up with regular lifting. Use chalk for grip, keep calluses filed down so they don’t tear, and use lifting straps for heavy pulling when your grip is the limit. (If you have a skin condition or injury, do what your doctor recommends.)

3. Always re-rack your weights

Leaving plates on bars, dumbbells on the floor or cable attachments lying around is the gym version of littering. Put everything back every time. You might be able to strip 10 plates off the leg press; the next person might not, and they may skip the machine because of it.

4. Always log your workouts

This is one of the biggest mistakes beginners make. Use an app, a spreadsheet or a notebook, but record every session. A log shows your progress, helps you spot patterns (like always skipping leg day at the end of the week) and tells you what to do next time.

5. Compounds first

Good programs, like The Seriously Strong Beginner Program, are built around compound lifts: squats, bench press, deadlifts and presses, which work multiple joints and muscles at once. Do them first, while you’re fresh, because they’re the heaviest and most technical. Save isolation work for the end.

6. Plan with purpose

Push/pull/legs, upper/lower, full-body: there are plenty of good ways to split your training. What matters is choosing one that fits your schedule and sticking with it, so every session moves you toward your goals, each muscle gets enough rest, and nothing gets forgotten.

7. Train your “go” muscles

The muscles on the front of your body are often called “show” muscles. The ones on the back (hamstrings, glutes and back) are your “go” muscles, and they power most athletic movement. They’re also the most often neglected. Don’t skip back day, train your glutes and hamstrings, and build lower-back strength. See how to build big lats and the Jefferson curl.

8. Check your ego

End the set when your form breaks down, before you do. You should be confident you can lift a weight before you unrack it. Use a spotter or safety arms, and respect the weight.

9. Bring up your weak points

If you hate training a lift or a body part, it’s often because you’re weak there. That’s not a reason to avoid it; it’s a sign it needs work.

10. Set goals

Goals give you a finish line and show you when you’re making progress. “Lose weight” isn’t a goal; “lose 10 lb of fat in 60 days” is. “Get stronger” isn’t a goal; “deadlift 315 lb” is. Make your goals SMART: specific, measurable, achievable, relevant and time-bound.

Frequently asked questions

Should I use a squat pad?

We don’t recommend it. Fix bar position and upper-back tightness instead; the bar will feel better and be more stable.

Are lifting gloves bad?

They make the bar harder to grip. Chalk and straps are better options for most lifters.

What should a beginner do first in a workout?

Compound lifts like squats, bench press and deadlifts, then accessory and isolation work.

Want a coach to build a plan that follows these rules? Book a free strategy session at our Tallahassee, St. Petersburg or Tampa gym.