BG-14: 7 Key Factors To Getting Strength Training Results

BG-14: 7 Key Factors To Getting Strength Training Results

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If getting fitness results were only as easy as pushing a button, we’d all just be average.  But do you know how, no, I mean, really know how people are getting fitness results?  I don’t just mean fitness results, as in looking lean or appearing to be in shape, because not all in shape people are healthy. I mean, results because of the work that they put in consistently, that actually leads to better health, greater strength, more energy, fewer or no chronic health risks, that beach body, less joint and muscle aches and pains……shall I go on?   

Most people start fitness programs with the speed of a Tesla Model S P100D, but then stop with the abruptness of a fully loaded dump trunk that has run out of gas going up hill.  It’s no wonder the get-fit-quick schemes outsell gym memberships, because it takes conscious effort.  So the next time you start and stop, and then turn to extreme measures, think about this, the get-fit-quick schemes sell easily and are what 67% of the population is doing.  But the 33% of the population who are healthy and staying fit are simply eating well and staying active, consistently.

It takes the same 21 days for someone who is not healthy to establish healthy habits that it takes for someone who is.  One of the reasons people give up so quickly is because they aren’t seeing the results fast enough. But what they don’t realize is that, even in just getting started, – just in doing more than what you have been doing – changes are already happening on the inside, even though you can’t see them happening.  But that is where it all starts.  Remember, it is the unseen that leads us to and creates for us what IS seen (in the mirror and on the beach). 

If you’ve read any of MY PREVIOUS POSTS you’ll know that I believe certain kinds of equipment should be reserved for certain types of exercisers.  You’ll also know that I believe that anyone who walks into a gym, under their own power, should not be sitting down to exercise once they get in there.  I don’t like the “one-size-fits-all,” single-plane-and- machine-supported-movements-approach-to-exercise, because that is not how we normally move or function. 

Let me ask you this, when was the last time you had to be super-strong while sitting down?

SIDEBAR:  If you’re not sure on alternatives, CLICK HERE to contact me.

But what, along with consistency, are  the key ingredients that make up a good strength training program?  

Here are seven:

  • Select a weight that allows you to perform 8 to 12 reps per set (10 to 15 reps for older adults or if you are just getting started in the weight room)
  • Train each major muscle group for a total of 2 to 4 sets
  • Perform each set to the point of muscle fatigue but not failure
  • Rest for 2 to 3 minutes between sets to improve muscular fitness
  • Perform 8 to 10 reps with proper technique
  • Resistance train two to three days per week on alternate days (allow 48hrs pass before working the same muscles to let the muscles recover)
  • Continually progress the training program by gradually increasing the weight each week

In my next post I will discuss the various ways to manipulate each session so that each one is different.  If you need help in getting started or need ideas on “what to do next,” CLICK HERE to contact me.

 

Tim Williams, Performance Coach
BodyGrades
Blog: Blog.BodyGrades.com
Website: BodyGrades.com

By Coach T
Coach T is not only a fitness trainer but is also a state licensed Physical Therapist Assistant. He specializes in athletic and human performance and conditioning, and in injury prevention and joint and muscle aches and pains management.
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