Rakul Preet Singh is back to working out with 65 kgs deadlift; here’s how you can lift too

Begin with selecting an appropriate weight. “For beginners, it is advisable to start with lighter weights to familiarise the body with the movements and reduce the likelihood of strain. Gradually increasing the load as strength improves is a key principle in progressive overload, a fundamental concept,” shared fitness expert Garima Goyal.

A deadlift is a compound movement which engages multiple muscle groups simultaneously, promoting overall strength and muscle development.

Prioritise maintaining proper posture. “Maintain a neutral spine and proper joint alignment for injury prevention,” said Goyal.

What to keep in mind?

*Controlled movements are essential. “Avoiding jerky or rapid motions helps engage the targeted muscles effectively and reduces the risk of strains or tears. Slow and deliberate movements also allow for a more profound mind-muscle connection, enhancing the overall effectiveness of the workout,” said Goyal.

*Breathing plays a significant role. Coordinating breath with movement not only aids in stabilising the core but also helps regulate intra-abdominal pressure.

*While self-learning can be beneficial, seeking guidance from fitness professionals or certified trainers is highly recommended. They can provide personalised advice based on your fitness level, goals, and any potential limitations or health concerns. “A professional’s keen eye can identify subtle form adjustments that may significantly impact the effectiveness and safety,” Goyal advised.

*Progression should be gradual. Goyal explained that rapidly increasing the load may lead to overtraining, fatigue, and potential injuries. “Periodisation, a structured approach that involves varying intensity and volume over time, is a valuable strategy to prevent plateaus and promote long-term gains in strength and muscle mass,” said Goyal.

Regularly incorporating rest days into your routine is equally important. Muscles need time to recover and grow stronger, and overtraining can lead to burnout and increased susceptibility to injuries. “Adequate sleep, proper nutrition, and hydration further contribute to recovery and overall well-being,” said Goyal.

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