Strength Training Tips
If you have been here for a while, you know that I am often touting the benefits of strength training and that it is one of the best things you can do for your short and long term health and fitness. I have been lifting weights in some capacity or another for many years, but have recently invested in a trainer and been sticking to a consistent strength training program and have been loving the results. I have become so much stronger, gained muscle, lost fat, and realized how much I enjoy lifting really heavy things!
Below are the top things I have learned from strength training. If you do not already strength train, I highly recommend you give it a try! You may just fall in love.
Find a good coach/program. While doing any strength workout is great, it is amazing what can happen when you invest in a good coach or program. It will help to ensure that your form is correct and also that you are progressing in a sustainable way that maximizes your strength gains. I have done strength training on and off for many years, but have seen the best progress when I am working with a trainer with a specific program. I cannot recommend hiring a trainer enough if you are able, or finding a good program online. You will be amazed at the difference that it makes.
Stop worrying about bulking. This one is especially for females. There is a lot of fear of “bulking up” if they start lifting weights. I used to be one of them, but here is what I have learned - you would have to try really hard to bulk up, both in terms of lifting really really heavy and how you are fueling yourself. Yes, some of us will put on muscle more easily than others, but do not fear bulking up. The only thing that is going to happen when you lift weights is that you are going to get stronger, build lean muscle mass, and maybe even get that “toned” look that so many people want.
Fuel yourself properly. It is imperative that you are eating well and giving yourself enough fuel to sustain your workouts. I have especially been focusing on getting enough protein and ensuring that I am eating a filling and healthy meal shortly after a workout. Make sure you are eating enough food and getting protein.
Take rest days. I need to hear this one myself - taking rest days are crucial in order to allow your body to recover and have enough energy and strength to keep progressing. I know that it is tempting to have that go-go-go attitude and feel like you need to keep at it, but rest days are part of the program. If you feel the need to do something, you can go for a walk or take a slow yoga class. Give your body time to recover.
Consistency over variety. It can be fun to try a bunch of different exercises, but the truth is that doing the same exercises consistently, with additional weight is how you are going to get results. I continue to be impressed at how much more I can lift now and how much stronger I am without it feeling like a lot of additional effort. Your workouts should feel hard, but not impossible. Avoid the trap of always having to do something new and stay consistent.
Play the long game. Results will not come in one day or one week or one month. Continue to show up and stick to your program. Most of the people who have bodies that you envy have just been doing it longer. You will have days or even weeks where you are less consistent, but remember your long term goals and do not give up. Keep showing up, it is what you do most of the time over a long period of time that matters.
Remember the non-physical gains. Strength training is one of the best things you can do for your long term health. As we age, we begin to lose muscle mass and lifting weights can help to offset that and ensure that you are staying strong and healthy as you get older. Additionally, lifting heavy things is a great confidence booster and will impact you in so many ways outside the gym and in your everyday life.
