So you’ve decided that strength training is the way to go. Right?
You want to increase your muscle mass, decrease your body fat percentage and improve your overall functional strength. If that’s you, congrats!
This article will serve as an invaluable resource to help you get started with strength training. Listed below are some key strategies for creating a successful strength training program. Utilize these practical tips to streamline the process from start to finish and reach your goals faster than you ever thought possible!
Be sure to train for strength
Strong muscles produce strong joints, meaning you’ll have a better overall quality of life. You will have more self-confidence and self-esteem, but you’ll also have a greater ability to perform daily tasks such as walking, climbing stairs, and carrying heavy objects.
The first step to increasing your strength is to train for strength. No matter how much you may want to, you simply cannot build muscle at the same rate as you’re losing it. If you’re only interested in building muscle, you’ll quickly burn out and lose motivation. Plus, you’ll get nowhere fast.
This is why so many people fall into the trap of focusing on building muscle while neglecting to increase their overall strength. To maximize your results, you need to train for strength and muscle.
Strength training is how you build muscle. It’s progressively lifting heavier weights for longer periods in a controlled manner. Doing so will increase your muscle mass, but it will also burn a ton of calories. This, in turn, will lead to increased fat loss and an overall increase in body composition. It should be noted. However, strength training alone is not enough to create a significant change. You must also consume a healthy diet and adhere to a regular exercise program.
Programming is key
Before you get too far in your strength training journey, you’ll want to make sure you have a solid grasp of programming. If you’re only familiar with the basics of strength training, you could be doing yourself more harm than good.
Programming is essentially the “scheduling” of your workout. Too many people skip this step; many are unsuccessful with their strength training journey. You want to make sure you’re following a consistent, effective, and safe routine.
As a general rule, you should adhere to the following programming guidelines:
- Allocate at least 3 days per week for strength training. Ideally, you’d like at least one of those days dedicated to heavy lifting.
- Perform medium- to high-rep exercises that work the muscle groups you wish to develop on the remaining days.
- Limit your cardio and flexibility training to 1–2 days per week.
Deviation from the standard program is okay
As long as you follow the guidelines outlined above, you may deviate from the standard program. This is okay, as long as you don’t go overboard and injure yourself.
Remember, we’re not trying to be perfect right off the bat. The more you mess around, the better you’ll get. Eventually, you’ll learn what works best for you and have a strong understanding of creating a successful strength training program. Keep in mind, though, that there’s no such thing as a one-size-fits-all program.
You must find a routine that works for you. This may mean experimenting with different rep ranges, exercises, sets, and weights.
Eat more, but not too much
You should consume approximately 20–30 grams of protein per pound of body weight as a general rule. This is a good place to start and will allow you to build muscle while staying leaner. If you want to take it to the next level, you may consume 40–50 grams of protein daily.
The number will depend on your individual goals, and nutrition is only one part of the equation. A more important factor is your diet, which should be high in complex carbs and healthy fats. This will help you develop muscle faster, and it will also improve the look of your skin, hair, and nails. Remember that you don’t need to consume vast amounts of food to meet your daily protein requirements.
So long as you consume a high-quality protein source, you should be fine.
Drink plenty of water
If you’re serious about building muscle and shedding body fat, you’ll want to make sure you’re consuming plenty of water. Water plays several important roles in the body, including aiding in digestion and hydrating the muscles.
It is important for hydration, but it’s also critical for muscle contraction. If you don’t consume sufficient water, you’ll struggle to complete your workouts and reach your goals. Your daily water intake should be approximately half your body weight in ounces. For example, if you weigh 150 pounds, you should be consuming 75 ounces of water daily.
Last advice
If you want to get the best results out of strength training, you need to be prepared to work hard and eat right. This, in turn, will require discipline, self-control, and patience. If you’re willing to put in the effort, it’s possible to transform your body and achieve REAL results.
These tips will be invaluable as you pursue strength training, but remember that it’s only part of the equation. Remember to enjoy the process while staying focused on your long-term goals.
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