squat with empty barPhoto: Leszek Glasner (Shutterstock)

If I want to give you one fitness tip, it’s this: If you do exercises with little to no weight, you will get infinitely more out of it if you only would Put a damn weight on the bar. Yes, it might be a little creepy at first. But it’s absolutely worth it.

This ubiquitous message – that light weights are good enough and heavy weights aren’t that important – may seem friendly at first, but it makes people fail. Internalizing this message can consist of perfecting your technique until you feel you have “earned” your right to weight gain or your choice of accessories, the specific foods you eat, or the supplements you choose take, rethink.