I used to take an extra rest day if my joints were sore from a previous workout.

 

Back then I had an "all-or-none" mentality.

 

I wouldn't go into the gym unless I pushed sets to failure with ever increasing weights. If my joints were sore, I knew I probably wouldn't be able to use as much weight.

 

I look at this differently now.

 

So many of us work at desks now and don't get as much exercise as generations in the past did.

 

 

We need all the exercise we can get.

 

Instead of skipping a workout, I recommend working the muscles with lighter weights.

 

But...

 

Instead of increasing the reps with lighter weights, stick to the same rep range while slowing down and deliberately generating tension each and every rep.

 

 

If your joints or target muscles are exceptionally sore or stiff this way of lifting can feel therapeutic.

 

I recommend lifting 1/2 to 2/3 of what weight you normally use.

 

Take 2-3 seconds for the positive 2-3 seconds for the negative portion of the lift.

 

Squeeze and purposely flex and create tension in the target muscles.

 

 

The cue I like to use is "lift a light weight as if it is heavy".

 

What I mean by this...

 

Heavy weights cause the muscles to contract hard.

 

You want to purposely contract the muscles hard, just like what happens when the weight is heavy, but this time with a much lighter weight.

 

Repeated hard contractions will create a firm, toned and defined body over time.

 

You can increase the mind-to-muscle link to a muscle group by purposely squeezing the muscles hard even when the weights are light.

 

 

Light weights will give your joints a rest when needed.

 

In my program, 12 Weeks Physical Transformation Journey, I have built this type of lifting into the program.

 

This program hits each muscle group 4-6 times per week...

 

Light weight hard contraction lifting improves strength and muscle definition while giving your joints a rest.

 

This also works wonders for firming up the body.

 

Give it a shot!