578 followers

Follow

Follow

Follow

0 saved

More lifting vids OTW

315 x 1 on the flat bench

#gymmotivation #chestworkout #recovery #postsurgery #Fitness

2025/8/7 Edited to

Achieving a 315-pound bench press for a single repetition is a significant milestone in strength training, especially when incorporating recovery and post-surgery considerations. Proper recovery protocols are essential to safely increase bench press loads while minimizing the risk of injury or setbacks. Individuals recovering from surgery must follow gradual progression plans tailored to their unique conditions, focusing on muscle rebuilding and joint stability. Incorporating chest workouts like the flat bench press into a fitness regimen benefits not only muscle size and strength but also functional performance. Key techniques include ensuring proper form, maintaining controlled tempo, and scheduling adequate rest periods. Using metal plates that feel heavier can mentally prepare lifters for heavier lifts, promoting better focus and lifting intensity. Motivation in the gym, particularly following surgery or during recovery phases, plays a crucial role in consistent progress. Engaging in community-driven support, such as fitness forums and social media challenges tagged with #gymmotivation and #chestworkout, helps maintain discipline and shares effective strategies. Ultimately, balancing intensity with recovery ensures long-term sustainability in fitness progress. Remember, safety and gradual load increase after surgery or injury make heavy lifting goals achievable and rewarding.

Related posts

Here’s how to get ChatGPT to do the heavy lifting:

✨ Get smarter, faster results with these next-level study prompts! ChatGPT is your ultimate study buddy when you ask the right questions! What’s the smartest prompt you’ve used? Share below! 💬👇🏽 #StudyHacks #ChatGPTStudyBuddy #WorkSmarter #StudentLife #StudyTips

4307 likes

A split image showing a woman's body transformation. The left side shows her in a black bikini on a beach, representing her heavy lifting phase. The right side shows her in a pink athletic outfit taking a mirror selfie, representing her pilates phase, with text overlay 'How Replacing HEAVY LIFTING TO PILATES Changed Me SWIPE'.

A split image showing a woman's face transformation. The left side shows her face with more puffiness, while the right side shows a slimmer, more defined face, with text overlay 'I lost the majority of my face fat & puffiness'.

A flat lay image on a marble countertop featuring a glass of iced coffee and a white plate with yogurt, granola, and diced fruit, accompanied by the text 'My appetite wasn't ravenous everyday'.

How Replacing Heavy Lifting to Pilates Changed Me✨

I want to add a disclaimer that every single persons body is different. My body was easily stressed with heavy lifting, and I couldn't go more than 2 days a week doing it without my body reacting negatively to it. Do I REGRET lifting? No I don't! I'm happy with the legs I built through

1683 likes

A woman in a gym, wearing a blue sports bra and leggings, sits on an incline bench holding dumbbells. Text overlay reads 'full body lifting workout beginner-friendly'.

A woman demonstrates a sumo squat with a dumbbell. The top shows her in the squat, the bottom shows her standing. Text describes the sumo squat: 3 sets of 12-20 reps.

A woman performs a lat pulldown. The top shows her reaching for the bar, the bottom shows her pulling it to her chest. Text describes the lat pulldown: 3 sets of 8-10 reps.

Full body lifting workout: Beginner friendly

Sumo squat: 3 sets of 12-20 reps - Start with a wide stance and toes pointed out - Grip the dumbbell on the floor between your legs - Stand up by pushing hard through your mid foot, staying leaned forward Lat pulldown: 3 sets of 8-10 reps - Grab the attachment with straight arms - Keeping y

643 likes

Natural Breast Lifting at Home

No gatekeepers here! Natural Breast Lift & Firming (Home Edition) 1. Let’s Talk Skin: Creams + Oils That Work Your breast tissue doesn’t have muscle, but your pectorals do — and your skin’s elasticity plays a HUGE role. What has worked for you? Follow for more glow up tips http

3675 likes

A woman in workout attire takes a mirror selfie in a gym locker room, with text overlay "4 COMMON LIFTING MISTAKES" introducing the topic.

A woman in workout attire takes a mirror selfie in a gym locker room, with text overlay describing "1. Resting too long between sets" and recommending 10-20 seconds rest.

A woman in workout attire takes a mirror selfie in a gym locker room, with text overlay describing "2. Not counting reps/sets" and explaining the 6-12-25 method.

4 Common Lifting Mistakes 🏋🏽‍♀️

Here are just a few 😛 lemmr know if y’all want a part 2 cause some of these changed the game ✌🏽🤓 #gymbaddies #fyp #workout #fitnessjourney #gym

206 likes

Weight lifting tips for beginners ✍🏼

I truly love the wave of everybody getting more active in the gym. Especially the girlies who are not afraid to pick up the weights. I really hate the myth that was created that lifting weights will make you look manly or bulky. Unless that is your goal that couldn’t be farther from the truth. I’ve

187 likes

Workout routine for lifting 4 days per week

If you're planning to lift weights 4 days a week, here's a very solid workout plan that will give you great results if you do it consistently and push yourself! Day 1: Glutes & hammies Here's an example workout you can do: - Hip thrust 3 x 8-12 - Dumbbell RDL 3 x 8-12 - Glu

334 likes

A woman in a black dress stands on a wooden bridge, looking back, with text overlay "HOW TO GROW YOUR BOOTY without heavy lifting". A white line highlights her glute area.

An indoor volleyball court scene with players, one in a ready stance. Text overlay "PLAY VOLLEYBALL" and a description of how volleyball helps glute growth through squatting, jumping, and sprinting.

A light blue resistance band and a rolled yoga mat on a patterned mat. Text overlay "BOOTY BAND EXERCISES" explains using bands for glute workouts and suggests finding guided videos.

How to Grow Your Glutes WITHOUT Weight Lifting🏋🏼‍♀️❌

****All of these are my opinions and what I have found online or in my life. Please do your own research.**** If you really want to grow your booty, I highly recommend lifting weights to see the best results. However, if that is not something you’re interested in doing, here are some other ways

740 likes

My 5 Day Lifting Split 🫶🏻💪🏻🔥

My typical schedule for lifting each week! I have been loving this workout routine! Day 1: Lower Body 🦵🏼🍑 Day 2: Back & Biceps 💪🏻 Day 3: Functional Core Day 4: Lower Body 🦵🏼🍑 Day 5: Chest, Tri’s & Shoulders On my functional core day & on the days I’m not lifting I typically

30 likes

A woman in a black bikini takes a mirror selfie, with text overlay 'WEEK OF WORKOUTS LIFTING | PILATES | CARDIO SWIPE' indicating a fitness routine overview.

A woman in grey leggings performs a deadlift with a barbell in a gym, with text overlay 'SUNDAY LEG DAY' indicating the workout focus.

A woman in blue workout attire does pull-ups on a bar in a gym, with text overlay 'MONDAY UPPER BODY' indicating the workout focus.

WEEK OF WORKOUTS (lifting, Pilates, & cardio)

One week of workouts balancing lifting, Pilates, & cardio!⬇️ Sunday: Leg day & HIIT cardio (15 mins) for the hiit cardio, I either do sprints on the stairmaster, treadmill, or do a high intensity weight lifting circuit. Monday: upper body & 30 mins on the stairs For this

379 likes

An overhead view of a person's legs and white sneakers on dark asphalt, with a light-colored bag beside them. Overlay text reads: "I ACTUALLY SAW PROGRESS WHEN I STARTED PAYING ATTENTION TO..."

A woman with long blonde hair, wearing a black sports bra and shorts, performs a barbell row in a gym. Green weight plates are on the barbell. Overlay text reads: "Mind muscle connection."

An overhead view of a person's feet in white sneakers on a black gym floor, surrounded by gym essentials: a blue duffel bag, a grey hoodie, and two dumbbells. Overlay text reads: "Using straps and belts."

LIFTING TIPS TO GET THE MOST OUT OF YOUR WORKOUT

💡Mind-muscle connection There’s a lot of controversy around this one because of the fact that you don’t necessarily need to “feel” the exercise to know that it’s working. However, I truly believe establishing a strong mind muscle connection allows you to feel when you’re actually coming close

184 likes

Face Lifting Makeup Tutorial 🌸

this turned out soo pretty! #makeup #beautyfinds #makeuptutuorial #faceliftingmakeup #blackgirlmakeup

883 likes

Will lifting make you bulky? Let’s talk

The Truth About Strength Training for Women (No, You Won’t Get Bulky!) Myth 1️⃣ “Lifting = Bulky” Reality: Women’s hormones prevent extreme muscle growth. Myth 2️⃣ “Cardio is better for fat loss” Reality: Strength training boosts metabolism and burns more fat over time. Myth 3️⃣ “Light w

64 likes

HOW TO KNOW YOU’RE LIFTING HEAVY ENOUGH?

being in the gym and strength training is very crucial when it comes to developing strength and growing muscle! if you finish your 3 sets and you could of completed more then it is time to move up! i know it might be scary but you are stronger than you think!! you might not complete the same

60 likes

A person's legs and torso are shown on a path, with text overlay 'HOW TO BALANCE RUNNING & LIFTING', introducing the topic of hybrid athlete training.

A person's legs are on a gym floor with dumbbells, illustrating a training schedule: 3-4 days running, 5 days lifting, with specific guidance for leg, upper body, and rest days.

A bowl of fruit and nuts is shown, representing nutrition tips for runners and lifters, including high carbs, high protein, electrolytes, daily water, and whole foods.

HOW TO BALANCE RUNNING & LIFTING

#running #lifting #hybridathlete #runner #gymlifestyle

797 likes

CONSIDER THIS WHEN LIFTING BAREFOOT

Lifting barefoot can be a bit awkward and challenging at first but once you understand the benefits, it will help your mind and muscle connection strengthen! I’ve been lifting barefoot for the past 5 years during my fitness journey and I have noticed an improvement in my balance, coordination, a

199 likes

A top-down view shows a person's feet in white sneakers on green turf, alongside a black water bottle and a pink shaker. Overlay text reads "Girl GO workout Tips to not be scared," encouraging beginner girls to start lifting.

👉🏻BEGINNERS GIRL GUIDE FOR LIFTING💪🏼

I was once in your position! YOU GOT THIS!!! I am still l was learning. I am not certified or a professional but I love to help in ways that helped me. If you have any other suggestions please comment them to help me and other girls! Thank you in advance. I love working out. Please

29 likes

LIFTING IS THE WAY TO GO 💪🏽

#lifting #workoutmotivation #blackgirllemon8 #fyplemon8 #gains💪

23 likes

A woman in a brown jumpsuit poses in a gym, with text overlay '3 secrets to improving your lifts'. She has dark hair tied back and is looking up with a slight smile.

A woman in a brown jumpsuit performs a lateral raise with dumbbells in a gym, demonstrating the '1-2 sec hold at the top and 4 second descend rule' for controlled movements.

A woman in a brown jumpsuit stands in a gym, facing away from the camera, with text overlay about specific rest times: 1-3 minutes for heavy sets, 45-60 seconds for moderate, and 20-30 seconds for lighter sets.

3 lifting hacks

If you’re looking to improve the way you train, follow these 3 tips! I guarantee you feel that the workout was more challenging and effective! Most of the time when I tell people to train with these 3 rules, they say : wow I didn’t realize I wasn’t training hard enough! There’s a difference

63 likes

Remember to do dynamic warms up before lifting 🍋

Happy Hump day #humpdaywednesday #summerbod #bodytransformation #unfiltered #Lemon8Diary #healthylifestyle2024 #lemon8diarychallenge #lemon8partner #lemon8creator #workout

61 likes

Gorilla lifting weights

#gorilla #gym #weightlifting #gymlifestyle #Fitness

20 likes

Lifting things i wish i knew sooner:

Lifting heavy will not make you bulky. Getting “bulky” as a woman is hard work! It would be very difficult to accidentally bulk up. Progressive overload is one of the best training regimes to increase strength and stay consistent with gym progression. Food = Fuel. Yes, food is something to

6 likes

A woman in a gym poses in black workout attire, holding a phone. Text asks 'CARDIO VS WEIGHTLIFTING Which should you do?' with a 'SWIPE' arrow, introducing a fitness comparison.

A 'before and after' comparison shows a woman's body transformation. The left shows her in a pink dress, the right in gym wear, illustrating how weightlifting burns fat faster and sustains weight loss.

A woman from behind, wearing blue leggings and a black top, stands in a locker room. The image highlights how weightlifting helps tone and shape the body and curves while losing fat.

Why should you start lifting weights?

Cardio is cool, but if you really want to lose fat and keep your curves… start lifting. 🏋🏽‍♀️ Weightlifting isn’t just for getting strong—it’s one of the BEST ways to burn fat, tone your body, and make sure the weight you lose stays off. Not to mention 👇🏽 ✅ Burns fat faster – Strength traini

221 likes

Deep Core while Lifting your glutes

#workout #workouts #deepcore #core #coreworkout

41 likes

Post Workout Meal After 1 hr. Weight Lifting 💪🏼💛

After a workout it is SO important to fuel your body back up - especially if you want muscle growth. During a lifting workout your muscle fibers tear in order to grow, so consuming protein right after a workout helps replenish those fibers and help them to grow in size / become lean muscle tissue.

32 likes

5 terms you should learn for lifting

Accessory/Isolation Exercise - This is an exercise that only targets a single muscle group - An example would be a front shoulder raise, which hits the anterior (front) delts only Time under tension - The amount of time during a set that the muscle is being actively used. - Time spent in th

22 likes

Weight lifting to get rid of back fat

#weightlifting #bodytransformation #lemon8beauty #bodygoals

29 likes

Lifting to be the strongest>smallest version of me

My favorite self-growth in the gym is getting stronger > smaller 🤍 I could never stress this enough. When I shifted my mindset from being the smallest and skinniest version of myself, to instead being the strongest… that’s when I started seeing the results I truly wanted all along, both insid

498 likes

Good Form VS Ego Lifting✨🌸

Good form > Ego lifting Choosing form over ego lifting has become my workout mantra! Instead of feeling inadequate and weak for opting for lighter weights, I now embrace it as a smart choice. While I could have pushed through with the heavier weight, I recognized the potential risk to my form

15 likes

For my beginner girlies wanting to start lifting and gaining muscle, this is going to be your little guide on how to start doing that! Starting off with buying cute gym sets to get you motivated! My favorite brands to get gym clothes at would be alphalete, gymshark and Oner active! Next up is cr

31 likes

8 Things I’ve Learned From Lifting Weights💜

1. You’re always capable of MORE than you think you are. 2. Overcoming challenges in the gym helps you overcome challenges in life🙌🏽 3. Everyone starts somewhere & it’s okay to look stupid trying something new🤷🏽‍♀️ 4. As you’re building muscle you’re building confidence in yourself.

35 likes

3 benefits of lifting weights you should know

1. It makes everyday tasks easier - The strength you build from lifting weights will transfer over into daily life - For example, rearranging furniture, handling your suitcase while traveling, carrying groceries, etc. 2. It increases bone density - Lifting puts stress on your bones, leading y

13 likes

Movement to supplement lifting🧘‍♀️

Weightlifting is great for you - it’s honestly my favorite and is a necessity to gain muscle and help you loose body fat… Buttt there are other movements that are great for you- and can help you avoid burnout in the gym. 1. Barre/ Pilates: Pilates can be expensive, so if you don’t have a ref

13 likes

can you tone without lifting weights? 🏋️⭐️

lifting DOES NOT make you bulky! there’s a common misconception that lifting weights makes your muscles BULKY, so many girls avoid it because they want to be toned up. but you CAN’T be toned without lifting! let’s talk about it 🙂‍↕️ muscle takes a LOT of hard training and a TON of protein! i WIS

130 likes

3 benefits of lifting that aren't talked about

Aside from increasing strength and improving your mood, lifting has a lot of benefits! Here are 3: 1. It increases bone density - Lifting puts stress on your bones, leading your body to adapt by increasing bone density to support more weight - This is a great way to increase bone density asid

31 likes

See more