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Before we can dig into these we have got to make sure that we are training and not just exercising, yes, there is a big difference!
Training is when we have a structured plan that progressively overloads so we can be sure that we are continuously building strength and muscle + even maintaining if we so choose.
Exercising is spontaneous movement activity with little to no structure or intention that is typically not in alignment with a goal or deeper purpose.
Which is going to get us to any of our fitness goals? Training.
Without a plan that progressively overloads and continues to challenge us, we are likely going to experience a plateau in results (if any), and the chances of us staying consistent are slim to none.
Why is it SO important for us (especially women) to strength train?
Longevity, a strong body that supports us inside and out is going to help us live longer and fuller.
Mental toughness and confidence.
Boosts our testosterone levels, which tend to run low (super important for us to be able to build new cells, maintain muscle mass, and maintain our libido and metabolism).
“Wait, Candice, I can’t strength train, I will get bulky…”
No you won’t. Especially if you approach it the right way.
Lucky for you, I wrote an awesome article de-bunking many of the things women have said to me/ asked me about strength training over the years. You can read that here:
Alright, let’s get into the meat of this. 4 sure ways to continually progress in your strength training + I’m going to share something that may just blow your mind in the best way, that A LOT of people are not aware of. Make sure to read till the end.
What do we mean by progressive training? Or, as you may have heard, progressive overload?
It’s basically what it sounds like, training in a way that continuously challenges us to the point of 50-80% of our max exertion. Under 50% and over 80% effort typically show little to no difference in gains, especially when the priority is staying healthy (uninjured) AND getting stronger.
So, how do we do that consistently in a training program?
There are 4 MAIN variables that we can control, and change to make sure we are challenging ourselves enough.
Load: adding weight to a movement
Tempo: changing the speed of how a movement is performed (faster, slower, or with a pause)
Technique: making small focused improvements to technique
Volume: increasing or decreasing sets and or reps of a movement
What to adjust? When, and how? Well, that should be in alignment with what YOUR GOAL is.
For example, let’s say you are preparing for a 10k running race…
A few things you or your coach would likely focus on for programming would be:
Volume with endurance (moderate weight, more reps)
Tempo that provokes power (i.e. slow eccentric, powerful concentric)
*when squatting, eccentric is the down movement and concentric is the up movement*
While many people know these are variables that can be adjusted for training, there is still one paradigm that many people don’t realize isn’t the only way.
Here is the paradigm that I’m going to shake up for you…
Adding weight to your load is NOT the only way to continuously build strength.
I had a client reach out to me the other day because they were bummed that their dumbbell set only went up to 40 lbs. They fully believed that that just wasn’t going to cut it because the weight wasn’t enough to continually progress.
Great news for them and you. Regardless of the weight load that you are working with (if any at all, maybe you’ve only got bodyweight to work with right now)...the 4 variables listed above are virtually interchangeable for progression if done strategically.
The best thing about training is that, the more you learn and retain, the more you are able to:
1. Have your body work for you, and 2. Do “less” better, and gain more.
If you are tired of guessing how to train efficiently and ready to invest in a program that is in alignment with your goals, reach out to me via the “Get Started” tab in the menu.
Pursue Your Best,
Candice