Are you looking to build strength in your training or just day to day life? Maybe you have hit a plateau or you’re knew and don’t know where to even start with your training.
Well, check out this blog on some key tips that will help you boost your strength!
1. Progressive Overload
This is a relatively straight forward concept, for the concept of developing strength we may measure this in the common way of lifting more weight than we previously did.
Let me break down an example to make it clear.
Week 1 – you lift 10kg for 3 sets of 10 reps. You have effectively lifted 3 x 10 x 10 which equals 300kg for that week in volume.
Week 2 – you lift 12.5kg for 3 sets of 10 reps. 3 x 10 x 12.5 = 375 kg in volume for that week.
See the small difference that abit of weight can make to the total volume? Quite abit!
Aiming to increase your movements by approximately 10% week by week is a good starting point for developing strength. There will come a time when your plateau and need to either de-load (rest) or choose another format or progressive overload method such as wave loading.
2. Appropriate format for your workout
Have you heard of the term; what you train first you train best? Another not so novel remark but one that stands true. If you want to improve your strength with a particular movement, you must prioritise this within your workout. There is a tradeoff we can’t be good at everything and once you realise this we can focus on specific patterns or specific exercises within a program or multiple programs to gain strength.
This would look like utilising the exercise or movement pattern within the first 2 exercises of your workout as opposed to leaving it until the end of the workout when you may be under fatigue.
3. Practice consistency
If we infrequently complete our allocated sessions, our results will prove inconsistent as well. Once our goal is set, I ran through this in more detail HERE, we can then start to break down a plan of attack to reaching it.
This may look like developing a specific movement pattern such as the squat. A plan of attack may be getting technically proficient at this movement by performing it 2-3x per week depending on your level of training. This will allow you to improve your nervous system, the coordination that is required to exhibit your strength.
Having strength is one thing but using it at the right time is another ball game. Becoming proficient in a movement pattern allows us to recruit or generate strength as we require it.
Practising consistency with your strength training / movement selection is a sure-fire way to improve your strength!
4. Learn to rest
Do you still live and train by the mantra of never skipping a gym day? Maybe it’s time you should. Everything in life is about moderation, exercise is no exception. We can get caught up with training sometimes and while exercise on the whole is greatly beneficial which I detail in my blog HERE, you can overdo it, instead we need to practice resting – read more on how to rest HERE.
This may look like causing negative associations such as lethargy or fatigue, decreased strength, restless sleep, decreased motivation and an irritable mood. Basically, all the things we don’t want if we are looking to train strength.
Resting involves listening to your body and tracking data! This data may be metrics such as how well you’re sleeping or your current stress levels. It may also include tracking your training loads, volumes and weights used so you know how you are progressing and when you aren’t.
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