Weightlifting is a discipline that tests both our muscles and our mindset. Whether your goal is to build muscle, enhance power, or improve overall fitness, every lift is a testament to the graceful pursuit of becoming more.
At Lamont, we believe that true strength is forged through consistent effort, commitment, and determination—qualities that transcend the gym and resonate deeply in our daily lives.
How Muscle Growth Occurs
Muscle growth, or hypertrophy, occurs as a response to the stress placed on the muscles during resistance training. When you lift weights, you create small tears in your muscle fibers. Your body repairs these fibers through a process called muscle protein synthesis, resulting in an increase in the size and strength of the muscle fibers. This process requires adequate nutrition, particularly protein, and recovery time, allowing your muscles to adapt and grow stronger.
Types of Muscle Growth
Hypertrophy: This is the increase in the size of muscle fibers, typically achieved through moderate weights and higher repetitions (8-12 reps per set). Hypertrophy training focuses on maximizing muscle volume and aesthetic appearance.
Strength: This refers to the ability to exert force. Strength training typically involves lifting heavier weights with lower repetitions (1-5 reps per set). This method is designed to increase the maximum amount of weight you can lift, focusing on neurological adaptations and muscle fiber recruitment.
Muscle Endurance: This is the ability of a muscle to sustain repeated contractions over time. Endurance training involves lighter weights and higher repetitions (15+ reps per set). This approach enhances your muscles’ stamina, enabling you to perform activities for longer periods without fatigue.
Consistency: Building Strength, One Rep at a Time
Regardless of what you’re training for, the essence of building muscle lies in consistent effort; it requires you to show up day after day and push through rep after rep. Building strength won’t happen overnight—it occurs through dedication and routine.
We understand that muscle growth isn’t just about lifting heavier weights; it’s about cultivating a habit of effort. Every lift, no matter how small the increase, signifies progress, and each repetition serves as a reminder that growth is gradual and built step by step through persistent action.
Commitment: Embracing the Journey of Resistance
Each workout presents its own hurdles—some days, the weights feel heavier, and certain sessions test our limits. Yet, commitment means showing up, regardless of how we feel.
True strength is cultivated through dedication and persistence, not just in the gym but in every aspect of life. As we learn to push through the physical resistance of weightlifting, we cultivate the belief that we can overcome the challenges life throws our way. Weightlifting has real transferable qualities that demonstrate how commitment to growth empowers us to persist through adversity with confidence, transforming every struggle into an opportunity for personal evolution.
Determination: Overcoming Mental and Physical Obstacles
Determination is the fuel. It’s the resolve to push for one more rep when your muscles are burning and the ability to return even after a setback. Determination builds physical strength and mental toughness.
At Team 365, we view every lift as a lesson in determination. Just like in life, weightlifting teaches us that strength isn’t solely about muscle—it’s about mindset. Setbacks become setups for comebacks, and each moment of resistance is a chance to rise above. With every lift, we tap into the power within, reminding ourselves that every effort, no matter how challenging, builds resilience.
Weightlifting as a Metaphor for Life
Weightlifting serves as a metaphor for life. It embodies the process of overcoming resistance, the patience to build strength over time, and the determination to push through challenges. The weights we lift mirror the obstacles we face—they test us, but they also shape us.
Just as weightlifting requires you to brace yourself, engage your core, and lift with intent, life calls for the same approach. It’s about staying grounded, preparing for resistance, and elevating yourself with every challenge. At Team 365, we believe that the strength you build in the gym extends into everyday life, equipping you to face adversity with the grace and power of someone who knows the art of becoming more.
Weightlifting Routines: Beginner, Intermediate, and Advanced
Beginner Routine
If you’re new to weightlifting, focus on learning proper form and building a solid foundation:
Warm-Up (10 Minutes)
- Dynamic stretches (leg swings, arm circles, bodyweight squats)
- Light cardio (5 minutes of jumping jacks or light jogging)
Workout (3 Sets Each)
- Goblet Squats: 10 reps
- Dumbbell Bench Press: 8-10 reps
- Bent Over Rows: 10 reps
- Plank: 20-30 seconds
Cool Down (5-10 Minutes)
- Static stretches (hamstring stretch, chest stretch, shoulder stretch)
- Deep breathing exercises
Intermediate Routine
For those with some experience, the goal is to increase strength and focus on compound movements:
Warm-Up (10 Minutes)
- Mobility drills (hip circles, shoulder rotations)
- Resistance band exercises (squats with bands)
Workout (4 Sets Each)
- Barbell Back Squats: 8 reps
- Overhead Dumbbell Press: 10 reps
- Deadlifts: 8 reps
- Pull-Ups: 6-8 reps (assisted if needed)
Cool Down (5-10 Minutes)
- Static stretches (quad stretch, lower back stretch)
- Foam rolling
Advanced Routine
For advanced lifters, the emphasis is on heavy lifting and explosive power:
Warm-Up (15 Minutes)
- Dynamic warm-up (lunges, high knees, hip flexor stretches)
- Light barbell movements (deadlifts and squats with an empty bar)
Workout (5 Sets Each)
- Barbell Deadlifts: 5 reps (increase weight progressively)
- Bench Press: 5 reps (heavy load)
- Front Squats: 6 reps
- Weighted Dips: 6-8 reps
- Power Cleans: 4 reps (focus on explosive movement)
Cool Down (10 Minutes)
- Deep stretches (full-body stretch sequence)
- Ice bath or cold plunge (optional for recovery)
Join Us in the Pursuit of Strength
At Lamont Team 365, weightlifting is more than just lifting weights—it’s about building character, resilience, and the mindset needed to tackle any obstacle. Whether you’re new to lifting or a seasoned athlete, we invite you to embrace the pursuit of strength with us. Let’s push limits, set new goals, and grow stronger together.
Share your weightlifting journey with us. Stay consistent, stay committed, and stay determined—together, we’ll continue the graceful pursuit of becoming more, one lift at a time.