Take your strength training routine to the next level with these three tested tips!
- Periodized programming helps you to avoid plateaus:
Periodization is planning proper progressions into your workout routine. Many people plateau and stop seeing results because they do the same workouts with the same weight and same repetitions time and time again. It is important to progress your training in stages. I recommend 3 to 4 week blocks per workout program and then changing a few variables such as exercises used, number of repetitions, tempo (speed at which exercise is performed) and rest periods.
Also incorporating an active rest week between your training stages can help the body repair and recover in order to make more progress in the next stage of training.
- Lift heavy weights:
Lifting heavy weights is great to ramp up your metabolism, as well as stimulate muscle growth. Now ladies I know what you’re thinking – I don’t want muscle growth! Don’t worry you will not gain bulk and size by lifting heavy weights. You will gain lean muscle mass which will in turn help increase your metabolic rate. By lifting heavy weights three times per week you will not gain bulk unless you start training like a body builder (lifting weights 7 days a week and eating large amounts of protein per day). I like to use the analogy of an old hot rod vs a Honda Civic. A Honda Civic is fuel efficient, it will take a long time to use up it fuel stores. A hot rod will use a tonne of gas in a short period of time burning its fuel stores up more rapidly. Same goes for your body. Do you want to let those calories (fuel stores) stay in your body longer or do you want to rev up your metabolism and see them burned faster? Of course always progress exercises with proper form and technique when starting to increase your weight.
- Use compound movements:
Compound movements are movements that involve many different muscle groups. Isolated movements are movements that isolate one muscle group. Examples of compound movements are squats, deadlifts, lunges, pushups, pullups, and planks. All of these movements involve a variety of muscle groups allowing you to expend more energy during each movement and ultimately getting you more bang for your buck.
Isolated movements are movements such as bicep curls, tricep, pushdowns, and chest flys. These movements target one main muscle group and energy expenditure will be much lower.
Make sure to get the most out of your workouts by incorporating mostly compound movements into your programming so that you can do more work in less time!
Looking to start a strength training routine? Our 4 week BUILD TO BURN program runs Monday and Wednesdays from 7pm-745pm. This program is great for women looking to learn the fundamentals of strength training. No experience necessary. You can find the program under the “reserve” tab in the online store under “Build to Burn”.
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