Are you new to strength training? Maybe wanting to give it a try? Or maybe it’s old hat, but there is just a ton of chatter going around on what’s best and what to avoid when it comes to training. It can be hard to know what is true/evidence based and what isn’t.
By following these 5 steps and blocking out the rest of the noise, you can more confidently build muscle and strength, stay lean and take the necessary steps towards your health and fitness goals.
- Focus on form and technique: approach strength training like you are working on perfecting a skill, rather than trying to move the most weight possible. Perfecting your form and technique ensures the proper muscles are activated (which improves the effectiveness of your workout) for each movement and also decreases the risk of injury. This is especially important if you are new to weight lifting… learning skills associated with weight lifting ensures long term success.
- Stay consistent with protein intake: Many women tend to have a hard time eating enough protein daily through food alone. Including high protein snacks and shakes in your daily routine can be helpful. Protein is required for muscle repair and growth, without adequate amounts daily, your body may not recover as well as it can from training, leaving you feeling fatigued. Aiming for about 1g protein per lb ideal body weight is a great place to start.
- Incorporate effective compound movements: Compound movements such as squats, deadlifts, presses and deadlifts are great compound movements that translate well to daily functional movements and target multiple muscle groups at a time. They are very efficient and efficient at creating results. If these movements feel overly intimidating right off the bat, start with modifications of each, such as goblet squats before a barbell squat, or assisted pull ups.
- Push yourself to lift heavy: Progressive overload (gradually increasing the resistance/weight) is key to getting the results you are looking for. Many women shy away from lifting heavy and increasing the weight they move for fear of “getting bulky”. When in all reality, lifting heavy is what creates strong and lean muscles while also improving your metabolism which eventually will help with fat loss. Lifting heavier weights is one of the most effective ways to transform your physique and improve your health and well being. A good rule of thumb is to choose a weight that allows you to fall within your prescribed rep range, 2 reps short of failure.
- Understand ALL of the benefits you get from traditional strength training: Strength training is beneficial for more than just aesthetics. It improves bone density, fat metabolism and creates a healthier hormone profile. Not to mention the mental benefits such as improved mood, confidence, reduced stress and enhanced cognitive effects. It is important to track your progress in all of these aspects, not just weight moved or what the scale is reading. Pay attention to how you feel mentally and emotionally and how it changes with implementation of a well laid out strength training program.
Side Note: Do not underestimate the important role of rest and recovery when it comes to your progress. Failure to do so can result in injury, burn out, plateaus and fatigue. Remember to schedule breaks/recovery days as well as prioritizing your sleep every night.