What should I do if I can't do a lot of heavy exercise

When unable to complete heavy repetitive movements during fitness, it can be solved by adjusting the training plan, optimizing the movement mode, strengthening auxiliary muscle group training, improving nutrient intake, and ensuring full recovery.

1. Adjust the training plan

Adopt a progressive overload principle, gradually increasing the load from a smaller weight. Arrange heavy weight training during periods of abundant physical energy, with each group limited to 3-6 repetitions. Schedule 1-2 heavy weight training days per week, alternating between moderate weight training to maintain muscle endurance. Warm up thoroughly before training to activate the target muscle group's nervous system.

2. Optimize action mode

Check the standardization of actions to avoid compensatory force. Correct posture errors through video recording or coach guidance. Decompose complex movements for single joint exercises, such as strengthening hip joint flexibility training before squats. Use a protective frame or training partner assistance to reduce psychological stress. Adopting centrifugal training method, with a focus on controlling the weight lowering stage.

3. Strengthen auxiliary muscle groups

Conduct specialized reinforcement for weak areas, such as difficult hard pull, and strengthen core and hamstring muscle training. Adding unilateral training to improve muscle imbalance, such as dumbbell one leg Romanian hard pull. Perform functional training to improve joint stability, using tools such as suspenders and balance pads. Arrange a dedicated small muscle training day to strengthen stable muscles such as the rotator cuff.

4. Improve nutrient intake

Supplement an appropriate amount of carbohydrates 1-2 hours before training to provide energy. Daily protein intake should reach 1.6-2.2 grams per kilogram of body weight. Supplementing creatine can help improve strength performance and maintain water and electrolyte balance. Timely supplementation of protein and fast carbon after training helps with recovery. Avoid long-term extreme low-carbon diets that affect power output.

5. Ensure full recovery

Arrange 48-72 hours of rest time after heavy weight training. Adopting a differentiation plan with alternating training sites. Ensure 7-9 hours of high-quality sleep per day. Relax the foam shaft and stretch dynamically to improve blood circulation. Regularly schedule reduction weeks to reduce training intensity. Monitor resting heart rate in the morning to assess recovery status. Improving heavy weight training ability requires systematic planning, and it is recommended to record training logs to track progress. Pay attention to maintaining the correct breathing pattern during training, and use tile breathing when heavy. Be alert to overtraining signals such as sustained fatigue and decreased athletic performance. Female trainers should pay attention to the impact of physiological cycles on strength. Middle aged and elderly fitness enthusiasts should pay more attention to the quality of their movements rather than absolute weight. If necessary, consult a professional strength coach to develop personalized plans, in conjunction with regular body assessment and adjustment plans. Maintain patience, continuous accumulation is necessary for strength enhancement.