CLINICAL KNOWLEDGE MAGAZINE
2 min read
When to Start Training with Additional Weight?
Katarzyna Mazur
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Diets Premium Medical Expert • 21.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 2 min |
| Diets Premium Medical Expert Katarzyna Mazur | Scientifically reviewed by a clinical dietitian 21.03.2026 |
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Key Takeaways
Certain individuals regard such training as extraordinary, but just recently, executing several exercises with one's own weight presented a challenge. When will our body be ready to utilize additional weight? And when will the extra weight not pose a threat to our health?
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Reviewing the fundamental rules
Do not forget that additional load also means a heavier weight on the joints and muscle ligaments. I have written previously about the benefits of this type of training. It is very important to establish a strong foundation and strengthen the muscles correctly. Do not overlook this aspect, as you may seriously injure your body by overloading a muscle or damaging your joints. During the phase of training with your own body weight, spend a lot of time perfecting the technique. Avoid loosening the shoulders in the lower position, avoid jerky movements, and above all, avoid the common mistake of rounding the back. Lack of technique can be particularly noticeable during exercises with additional weight. This can lead to pain in the shoulders and elbows.
Stay put in this location
If you are just embarking on your street workout expedition, I will provide you with recommendations -- strive for perfection, not quantity, to progress faster and allow yourself to engage in weight training earlier -- weight, vest, or bandage should be added at the appropriate time when you are able to perform approximately 20 pulls using your own body weight -- naturally, I am referring to correctly executed repetitions -- you may consider strength training when, for instance, you execute 24 pulls and maintain this position for a month -- this is a signal to modify your training.
The process of gas exchange
It is important to emphasize that breathing is extremely important during the game, especially during weight training. The explanation is really simple – the body has to double its efforts to provide enough oxygen to the muscles. You have undoubtedly observed athletes who started the game very well and after 15 repetitions were exhausted, getting off the grid all red. All because they performed the game with one breath. One does not start a marathon by blowing balloons – remember that.
Katarzyna Mazur
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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