Lift heavier weight!
If your goal is to get stronger, toned, or build “lean” muscle then you must lift heavier weights. Yes, it’s about more than just adding weight to the bar. You must control the movements and have good technique.
Don’t believe the influencer telling you to lift a light weight for a million reps to get toned! They know lots of people, especially women, fear getting bulky. They know that people love to “feel the burn.” They use these silly marketing techniques to sell, but they do not get results.
Consistency!
You must be consistent to get results! Get an accountability partner, have a plan, and learn proper technique so you do not get hurt!
Technique
Take the time to learn proper technique to get the most out of every exercise. You are wasting your time and potentially causing injury if you are doing the exercise wrong.
Recovery days
You need recovery days to get stronger and build muscle. People get excited and lift weights every day thinking it will lead to faster results. The recovery process is when your muscles grow. Most people do great with 3 full body workouts a week. I can get results with 2 to 4 days per week of lifting. One day a week can help you maintain.
Also Read about: Gyms are intimidating?!
Rest periods in between sets
If the goal is to get stronger, do not rush through your workouts. Even though circuit training is a great option for overall fitness , it’s not ideal to maximize strength gains. A beginner who has not done anything, will get results from everything. It will take more planning to avoid plateaus.
Master the boring basics first!
You probably don’t need, not ready for, the latest cool looking exercise on social media. What sells and gets attention is usually the opposite of what you need to get results.
Master the basics of strength training first! We teach people the basic movement patterns first. We then have something to build on over time. Think variations of squats, deadlifts, presses, pulls, core work, and single leg work. Then throw in some accessory stuff for smaller muscles groups and to make things fun!
Don’t believe the bulky myth!
It upsets me that this myth is still around. You will not get bulky from lifting 2 or 3 days per week. You will not get bulky from lifting heavier weights.
If you see someone put on a lot of weight, they are eating a surplus of calories. Their diet is causing the weight gain. I hate that so many bodybuilders and models are taking steroids, making people think that lifting weights gave them that look.
Eat to recover from sessions!
Get in plenty of protein but do not go overboard. There is nothing wrong with carbs if you choose quality sources. Stay away from the extremes and set calories at a number that allows you to reach your goals.
Get some sleep!
Sleep is so important for recovery. Set a goal for 7 to 8 hours of sleep. Focus on getting high quality sleep. If you have any issues sleeping through the night check with your doctor.
Accountability partner and personal trainers!
You can save a lot of time, money, and frustration by investing in a personal trainer. For those who can not afford a trainer long term, consider a package of sessions to learn the basics. Have a personal trainer write out your program and teach you the best exercises for your body type and goals.