Let's talk about the basics of strength training!
If you're a beginner, you'll be learning key principles to add to any strength training program. To avoid over-complicating programming at the beginning of your training, we've put together a few of the most important aspects to gaining strength in a safe and productive way! If you're a seasoned athlete who wants to reach the next level of strength, going back to the basics can help you prioritize some of the most important tricks to limiting plateaus in the gym.
Tip #1 - Dial in Your TECHNIQUE
Learning proper technique is vital to gaining strength. Not only is there an increased risk of injury when you lift incorrectly, but you limit your maximum strength potential. We have a wide variety of coaches at Iron Legacy Barbell that can elevate your training by pinpointing the strengths and weaknesses in your technique. If you don't have a coach already, check out our team!
Tip #2 - Prioritize Progressive Overload
Progressive overload training is a simple way to maximize your strength results by routinely pushing your limits. You'll want to slowly increase the difficulty of your workouts either through increased reps or weight each workout. It doesn't have to be extreme for you to see results- just repetitive and consistent. As a beginner, you may be tempted to increase weight/intensity too quickly, but be sure your are taking the time to build a solid foundation beforehand! The goal is to build up your muscles and tendons at the same rate.
Don't overlook the intensity when you do your accessory exercises; just going through the motions can result in injury. Optimize strength training by optimizing intentionality.
"Start slow and gradually increase the difficulty of your workouts over time." – Lily Frei: Train Heroic
Tip #3 - Optimize Your Rest
Don't overlook rest and recovery! They play a massive part in building muscle and strength. For most compound movements, a 2-4 minute rest is essential for your muscular and nervous system to recover before attempting the next set. Once you get more familiar with your body, you can also try monitoring your fatigue levels to help determine how much rest you need. Same goes for rest between workouts.
Try and prioritize recovery in between workouts by ensuring you get adequate sleep, dialing in your nutrition, and lowering stress when possible!
Try out some of these tips and let us know how it goes!
Comments