6 METHODS TO BUILD INTO YOUR STRENGTH TRAINING ROUTINE
When I used to teach group fitness classes with groups of up to 30+ people, one of the most frustrating things was seeing the same members come in time and time again…
... pick up the same weights...for the same exercises... perform the same reps and sets they always do with said weights… and then follow that up by complaining about how they aren’t seeing any results.
Well... yeah!
If this sounds all too familiar to your training routine, let me introduce to you a concept you may or may not already be familiar with…
PROGRESSIVE OVERLOAD!
Progressive overload is the process of regularly increasing the demands on your body in order to make the desired changes to your muscle size, strength, and endurance.
Bassssically...if you want to see changes, you have to implement that CHANGE. And that change must involve doing more.
Your body is smarter than you are giving it credit for, and assuming you are following rule #1 (do all things with correct form) it is quickly absorbing that information, adapting to it, and eventually, getting comfortable enough with it that it is going to stop responding.
So if you have hit a “plateau,” mostly speaking in your appearance based goals, it is likely that a lack of progressive overload in your strength training routine is the cause.
It is time to up the ante and force your body, your muscles, and your mind to do more than they once have.
In the name of growth!
In the name of goals!
Ladies Who Lift BRINGS YOU 6 METHODS YOU CAN USE TO INCORPORATE PROGRESSIVE OVERLOAD INTO YOUR STRENGTH TRAINING ROUTINE
METHOD #1
INCREASE YOUR WEIGHTS
Meaning increase your resistance. Add some weight to the barbell or pick up heavier dumbbells and go for the same amount of reps in your strength training routine. If you end up hitting 6-7 instead of 8-NO BIG DEAL. As your weights get heavier, your reps might drop a little until your strength catches up. And then you’ll start the whole process over again!
METHOD #2
ADD MORE SETS
Do 4 sets instead of 3. Do 9 exercises in your workout instead of 6. This too will put greater demand on your muscle tissue and cause change.
METHOD #3
INCREASE REPS
If you curl 15lbs for 8 reps, go for 2 more, go for 4 more. I would keep your max reps for this type of progressive overload to 12 (head back to our issue on hypertrophy if you are confused as to why). If you hit 12 and feel like you can do more..then increase your weights.
METHOD #4
STRENGTH TRAIN WITH MORE FREQUENCY
This works especially well if you want a certain muscle to grow (but no I don’t mean your abs-that’s still up to your diet, sorry). Want bigger biceps? Do bicep isolated movements 3 times a week in your training. Bigger glutes? Same idea. You can also implement frequency into your routine by simply adding another day of training (without going overboard)
METHOD #5
CHANGE UP YOUR TEMPO
Moving your weights either slower or faster (but I recommend slower) can drastically change the way your body responds to that weight. Always with good form-try lowering your weights for a full 4 seconds next time you train. Suddenly those 20’s don’t feel so light anymore!
METHOD #6
SWITCH UP YOUR REST PERIODS
Taking shorter rest periods will up the intensity of your entire workout, resulting in more work done in less time, and some killer accidental cardio. Inversely, taking longer rest periods between your sets will allow your muscles and nervous system the time it needs to recover, and in turn will allow you to lift heavier loads.
Remember that we cannot do all these methods at once. Pick one of the above and add it into your ladies who lift strength training routine for 4-5 weeks before switching to a different method.
Be sure your are picking the method that matches your goals! For example If your goal is strength, choosing to add load is the better choice over taking less rest.
Some other things to consider…
PROPER FORM
The ultimate prerequisite to progressive overload. Above all other things. If your form breaks the only bodily adaptation you’re going to get is an injury. Also, there is always the chance that the reason you aren’t seeing the changes you want to is due to limited mobility and the inability to perform even 1 rep correctly while engaging the right muscles.
NEWBIE GAINS
If you are new to lifting, gains will come quickly and easily. If you are newer to strength training don’t over-complicate the process by implementing a bunch of strategies into your program- just enjoy and get the work done!
PATIENCE
Have it. Stick with your chosen path of progressive overload. Don’t feel the need to progress every single workout. Maybe it happens every other workout. Maybe it happens three weeks in. The goal here is to try and to make sure it happens EVENTUALLY. As long as you are truly pushing and working towards progressive overload then your body will progress with you to build muscle and increase strength.
