How to Go From Lifting 50kg to 100kg Gradually
So, you’ve conquered 50kg and have your sights set on hitting the big 100kg—awesome goal! Doubling your lifting capacity isn’t just about brute strength; it’s about smart, consistent training, proper recovery, and staying patient with the process. Here’s how to get there step by step.
1. Start With a Solid Foundation
Before you start piling on the plates, make sure your technique is spot on.
- Focus on form: Whether it’s a squat, bench press, or deadlift, good form is non-negotiable. Poor form not only limits progress but also increases the risk of injury.
- Assess your weak points: If you’re struggling to lift 50kg, find out why. Is it leg strength, core stability, or grip strength? Identifying weak areas will guide your training focus.
2. Progressive Overload: Your Secret Weapon
The key to lifting heavier is gradually increasing the challenge.
- Add weight slowly: Increase your lift by 2.5-5kg every week or two. Progress may feel slow, but it adds up quickly.
- Use rep ranges: Alternate between lower reps with heavier weights (e.g., 4-6 reps) and higher reps with lighter weights (e.g., 10-12 reps) to build strength and endurance.
- Track your progress: Keep a log of your lifts to stay motivated and identify patterns in your progress.
3. Train Smarter, Not Harder
Lifting heavier doesn’t mean lifting all the time—it means training efficiently.
- Focus on compound movements: Exercises like squats, deadlifts, and bench presses work multiple muscle groups and build overall strength.
- Incorporate accessory work: Strengthen supporting muscles with exercises like lunges, rows, and planks. These movements help you lift more safely and efficiently.
- Don’t max out every week: Testing your limits too often can lead to burnout or injury. Save heavy lifts for planned testing days.
4. Prioritize Recovery
Your muscles need time to rebuild stronger after lifting.
- Rest days are essential: Take at least one or two rest days per week to allow your body to recover.
- Sleep well: Aim for 7-9 hours of quality sleep per night—it’s when your muscles repair and grow.
- Fuel your body: Eat enough protein (1.6-2.2g per kg of body weight daily) and ensure you’re getting enough calories to support muscle growth.
5. Mix It Up: Break Through Plateaus
Progress isn’t always linear, so it’s important to keep challenging your body in different ways.
- Change your tempo: Slow down the eccentric (lowering) phase of your lifts or add pauses to build control and strength.
- Use variations: Incorporate variations like front squats, deficit deadlifts, or incline bench presses to target muscles differently.
- Deload when needed: If you feel stuck, take a week to reduce the weight and focus on form. This helps you come back stronger.
6. Build Mental Resilience
Lifting heavier isn’t just physical—it’s mental too.
- Set mini-goals: Celebrate milestones like hitting 60kg, 70kg, or 80kg. These small wins keep you motivated.
- Visualize success: Picture yourself lifting 100kg with confidence. Visualization can improve your focus and mindset.
- Stay consistent: Progress takes time. Trust the process and keep showing up.
Sample Progression Plan
Here’s a simple progression plan for a 12-week cycle to go from 50kg to 100kg:
- Weeks 1-4: Build a base
- 3-4 sets of 8-12 reps at 50-60kg
- Add accessory work like lunges, Romanian deadlifts, and rows
- Weeks 5-8: Increase intensity
- 4-5 sets of 6-8 reps at 60-75kg
- Include heavier lifts with lower reps (4-6) and focus on compound movements
- Weeks 9-12: Push toward your goal
- 5 sets of 3-5 reps at 75-90kg
- Add heavier singles or doubles at 90-95kg to prepare for 100kg
- Week 13: Test your max
- Warm up gradually and go for 100kg. If you don’t hit it, adjust and try again in a couple of weeks.
Ready to Crush It?
Remember, strength is built one rep, one session, and one week at a time. Stay consistent, listen to your body, and celebrate every bit of progress along the way. Hitting 100kg is just the beginning—who knows what you’ll achieve next! 💪