You are most likely lifting too much weight. Drop the weight back by 10 to 20% and practice your form. Take your time learning how to do the exercises properly.
Spending time learning how to do the exercises with proper form is one of the best things you can do that ensures your success. You’ll make faster progress that way and prevent injury in the future.
You may also need to improve flexibility in certain areas for certain exercises. For example, you need to be flexible in the groin area for squats. A good stretch to practice with after you’ve warmed up is to sit in the bottom position of the squat and use your elbows to push out on the inside of your knees.
As another example, you may have trouble sitting back on your heels during squats. Your may have a tendency to want to stay on your tippy toes when squatting. This means you need to work on your ankle flexibility. Full range of motion calf raises and tibia stretches really help improve your ankle flexibility.
If you need to work on your flexibility, please take your time stretching during your workout.
It’s very important that you develop the needed flexibility as soon as possible. Start working on that during your first workout if you’re having form problems that aren’t due to the weight being too heavy.
For example, in between sets you can work on improving your flexibility. Use light weights until your form is better. Then, you can begin to increase the weight.
NEVER let your ego get in the way of lifting light weights.
Maybe you’re scared someone at the gym will think you are weak. Maybe that other person across the gym is lifting 225 pounds on squats and you’re only lifting 45 pounds. That same person lifting 225 pounds probably has been lifting the same weight for years with no progress because they never took the time to learn how to lift weights properly.
You now have the WLC System, and you are instructed to start out with very light weights and learn proper form and technique. In a few months, you’ll be growing right past that 225 pound lifter easily. You’ll far surpass that lifter because your potential is MUCH greater when you take the correct path.
So don’t let your ego get to you. In no time, the weights you are lifting will be very respectable. Your strength will amaze you. Take your time. Be patient. It doesn’t matter what anyone else thinks anyway. This is you competing against yourself. What others think matters not 1 bit.
