When weeding, digging, hoeing, and many other gardening tasks it’s important to use the tools at hand in the best way to get the most from them, whilst not harming your body.
When digging with spades or forks, the pressure needed can depend on the soil type. For instance, it will be require more force to dig and lift stony and sticky clay soil compared to sandy and loamy soils.
Push the tool down into the soil, pressing down on the shoulder of the blade using your foot. Keep a firm hold of the tool with two hands on the handle, one hand further down to help guide the tool.
Be sensible and know your limits by lifting a comfortable weight in short bursts if necessary. Keep your body relaxed and try to minimise twisting and turning when digging too.