Nothing feels better than lifting heavy and setting a new personal record in the gym. It’s the true marker of effective training, gaining strength, and being one step closer to becoming Hafþór Júlíus Björnsson (also known as The Mountain and the strongest man on earth). 

If you want to experience that awesome feeling more often, you have to prime your body (and mind) to absolutely smash PRs on the regular.

1. Rest, de-stress and eat right

The most important thing you can do to lift heavy doesn’t even happen in the gym. It happens during the other 23 hours of the day.

It’s absolutely essential that you get enough rest— that’s 7-9 hours of quality sleep per night. Switch off those screens an hour before bed, avoid caffeine after lunch, make your room as dark as possible, and use earplugs to block out any noise.

Stress also manifests itself in the body, so do your best to make yourself resilient to stress every day. Go for a walk in the sun, meditate, take a bath— whatever you need to do to unwind and take a break.

Finally, make sure you’re eating right for performance. Maybe you could benefit from dialling in your diet or taking a second look at your pre-workout meal. Eating a snack high in carbohydrates before your gym session will provide you with the energy for an explosive lift. 

2. Follow a proper training regimen

You might spend two hours a day at the gym, but are you really making progress? Progressive overload is essential for gaining strength and lifting heavier.

The best way to guarantee that you’re going to see results from your sessions is to follow a program written by a professional (not just an Instagram influencer). Better yet, work with a personal trainer to really push yourself and get better results faster.

Don’t forget than an epic one-rep-max is the result of weeks of training.

3. Get your mindset right

Ever thought you had nothing left in you, but still managed to power through a few more reps? You were probably facing a mental block and pushed past it.

You might think you don’t have the physical energy or strength to lift that extra weight, but are you sure it isn’t just your mindset? Remember: Change happens outside your comfort zone.

Still need a little extra motivation? An amazing gym playlist can do wonders for getting you hyped for an epic lifting session.

4. Avoid injury

There’s no point of lifting heavier than ever if you end up with an injury. And does it really count if you perform it with absolutely atrocious form?

Never attempt a new PR “cold”. Always warm up first, whether that means some brief cardio or mobility exercises, and do a few reps with a low weight. Work your way up to the lift. Your body will thank you.

Research proper form for the lift you’re attempting. Watch plenty of videos. Record yourself and watch it back to make sure your form is correct. It’s also a great idea to book in with a PT to have a professional guide you through the correct way to lift.

5. Equip yourself with the right setup

There’s nothing worse than being mentally and physically primed to set a new PR, only to be sabotaged by something as trivial as the bar slipping out of your hands, or blisters, or worrying about compromising your spine.

Whether it’s chalk to help you grip the bar, wrist straps to cushion those blisters, or a weightlifting belt to give your spine the support it needs, we’ve got all the essentials to lift heavier than ever before. Check out the range now and get ready to hit some serious numbers.