8 Tiny Habits That Make Lifting So Much Easier

Lifting should be challenging, but don't make it harder than it needs to be. Starting Strength Coach Phil Meggers covers eight habits that make your workouts smoother, more effective, and easier to stick with.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Wraps and Belts and Shoes – Oh My! Stop Making These Mistakes With Your Lifting Gear | Part 2

We’re back with more mistakes lifters make with their lifting gear. In part 1 of this series, we covered errors #1-7, and we’ll cover another seven errors in today’s article.

Error #8: The Training Log
The most common error here is that of simply not having a training log.

A training log is one of the details that separates training from exercise. Training has a purpose, a plan, a program, and you keep track of your progress in the log. If you’re not keeping track, you’re simply exercising.

Exercise is better than nothing, but don’t kid yourself about what it is you’re actually doing. If you want to train and make solid progress, use a training log.

For exactly how to set up and use a training log, check out the detailed video below.

Error #9: Wrist Wraps
Don’t wear your wrist wraps too loosely.

Wraps have to be tight enough (i.e., snug enough) that they provide support for the wrist. Assuming you’ve positioned your wrist wraps correctly (see error #4 from part 1 of this series), if you can bend your wrist back-and-forth easily, then you’re wearing it too loosely.

Another check – are you comfortable with keeping your wrist wraps on “tight” between sets? If so, they’re probably too loose.

Not sure how to prevent this problem and wear your wrist wraps correctly? Check out the short video below.

Error #10: Lifting Shoes
This is the error of not having and using lifting shoes.

The most important feature is not the slightly elevated heel or the metatarsal strap(s) – although those are useful as well. The most important feature of a lifting shoe is the noncompressible sole, which provides for excellent and efficient force transfer between you and the floor.

Efficient force transfer means you’re more stable under a heavy load. Lifting in squishy shoes such as running shoes, Chucks, etc. feels like standing on a pillow by comparison.

Error #11: Belt
Don’t use a velcro belt. 

With one caveat.

In general, purchase a quality leather belt as leather belts provide something sturdier to brace against than a velcro belt. In addition, a velcro belt will eventually release at some point, which is a very disconcerting sensation when it occurs (those of you who’ve lifted with velcro belts for long enough know what I’m talking about here). A leather belt, whether a prong belt or a lever belt, will always maintain its secure and loving grip on your midsection.

Here are a couple of solid options for leather belts:

• Pioneer Cut Leather Powerlifting Prong Belt 10mm

• Pioneer 10mm Lever Powerlifting Belt PAL V2 (if you’re looking for a lever belt)

• Dominion Strength Training Leather Weight Lifting Belt - 3 inch wide x 10 mm thick

• Dominion Strength Training Leather Weight Lifting Belt - 4 inch wide x 10 mm thick

The caveat is weightlifting (also known as Olympic weightlifting). A leather belt has either a prong and belt loop or a lever which can impede the bar’s path past the belly on a clean or a snatch. A velcro belt is thinner in design and generally doesn’t pose this problem.

Another solution is to keep using your leather belt for weightlifting and simply rotate your belt sideways so the prong/loop combo or the lever are no longer in the bar’s path.

Error #12: Metal Spring Collar
These collars are amazing – they’re cheap, they’re durable, and they’re easy to use when operated correctly.

However, new lifters sometimes have trouble with them, and this is because they accidentally twist the collar sideways when putting the collar on the barbell. Once you do that, the collar binds up on the bar, and it gets stuck.

Simply make sure the collar stays oriented perpendicular to the sleeve of the bar, and it’s an easy and quick collar to use (and it only requires one hand). Check out one of the short videos above or below for a couple of tips to make this easy and straightforward.

Error #13: Chalk
Not using chalk is preposterous.

I have other words, but they’re rather aggressive, so let’s stick with “preposterous” for now.

Not using chalk is like purposely shaving off the treads on your tires and then driving on ice. It’s that silly.

You are human, and such, you have moisture on your hands. Sweat, natural oils, etc. – more on some days and less on others, but it’s always there. Chalk absorbs this moisture so that you have sufficient friction between you and the barbell, which makes for efficient force transfer on lifts such as the deadlift, row, clean, etc.

brianne appreciated the friction provided by chalk on this 320 lb deadlift.

Those of you who sweat easily (like myself) will also find chalk useful for other lifts such as the squat, bench, etc.

Lack of chalk will eventually contribute to missed lifts or a rounded back on the deadlift, so chalk early and, if needed, chalk often.

For more info, check out the video below.

Error #14: Training Log . . . Again
Of course, you’ll record the weight, reps, and sets of your various lifts in your training log, but if you’re not writing down cues to use for your next session, you’re missing out.

You’re trying to make improvements and get stronger from session to session, and technical cues are incredibly useful in this endeavor. With this in mind, whether you have a coach or you are you own coach (and thus watching your own lifts on video), be sure to write down cues that will prove handy for your next session.

We’ll see you in part 3 of this series, and as always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

The Gym Gear Nobody Talks About... But Everyone Needs.

Anyone can show up and lift. Training, however, requires intention - and a few specific items almost no one talks about. In this video, Starting Strength Coach Phil Meggers breaks down the overlooked gym gear that makes the difference between exercising and actually getting stronger.

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

3 Pieces of Gym Gear That Separate Beginners from Serious Lifters

If your gym bag only has shoes and earbuds, you’re probably just exercising. Exercise is certainly better than nothing - but if you actually train, then you show up with a few specific tools that quietly separate progress from plateaus.

#1: Training Log
The training log separates training from exercise, and you are showing up to train.

Training means there’s a goal, which means there’s a plan - a program - designed to help you achieve that goal. That plan needs data, and your training log is that data. It’s the history of where you’ve been, and thus, it allows you to make decisions to help you move forward.

I recommend a paper notebook, but if you want to go the digital route, that will work, too. Record your warm-ups, record your work sets, record the cues you should be using, and before you walk out the door, record what you plan to do next time. 

The training log is your most important piece of training equipment - more important than your shoes, belt, barbell, etc. All those items are replaceable, but your training log is specific to you, so be an intelligent lifter and start using a training log today.

#2: Chalk
Any decent, dedicated barbell gym should provide chalk for you, but most commercial gyms (i.e., globo-style gyms and chain-gyms) won’t. If your gym doesn’t provide it, there are two solutions - either buy your own chalk or find another gym.

Correctly chalked hands

Seriously, it’s that important. Sneak it in if you need to or use liquid chalk, but if you care about your training, this is nonnegotiable. You use chalk for the same reason climbers and gymnasts use it - friction. It absorbs the natural moisture and oils in your hands so that you have better - much better - grip on the bar.

#3: Fractional plates
Early in your training career - within the first month or two - you’ll need to start using fractional plates on your press, bench press, and possibly your olympic lifts. Females and older folks will find them useful for the squat and deadlift as well. Sadly, commercial gyms won’t have these, so at the very least, go out and get yourself a pair of 1.25 lb plates. Even better, purchase a full set of fractional plates, which includes a pair each of 0.25 lb, 0.5 lb, 0.75 lb, and 1 lb plates.

The ability to make a 2.5 lb jump (i.e, using a 1.25 lb plate on each side of the barbell)  is hugely useful to making continued progress on a number of the lifts, and the ability to make even smaller jumps (e.g., a 1 lb jump using two 0.5 lb plates) is beneficial for many people as well.

If you take your training seriously, have these pieces of equipment when you train. Your results - and therefore your strength - will thank you.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

TRAINING LOG: How to Keep a Training Log and Why You Should (Lifting Gear Series)

Starting Strength Coach Phil Meggers discusses why the training log is your most important piece of equipment and also cover how to use one effectively. This is the 6th video in our "Lifting Gear" series.

(A Blast from the Past video originally published on 02/27/23)

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

The Strength Training Strategy No One Taught Us

Everyone talks about sets and reps, but almost no one knows this. There’s a missing strategy behind real strength training — and it changes everything. Starting Strength Coach Phil Meggers covers the overlooked approach that separates the strong from the stuck.

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?