Getting Started: Pt 3
Beginner Strength Training
If you're ready to take your strength training to the next level, it's time to meet your new best friend: progressive overload. In this post, we’ll break down what progressive overload is, how to choose the right weights, and why tracking your progress matters. If you missed our previous post about basic movement patterns and equipment choices, be sure to check that out!
What is Progressive Overload?
Progressive overload is the key to making progress in your workouts. It’s about gradually increasing the intensity of your training to push your muscles to adapt and grow stronger. Think of it like leveling up in a video game—you can’t get to the next level unless you face tougher challenges. To get the most out of your workouts, challenge your muscles more than they’re used to. This might mean increasing the weight you lift. If you don’t change the intensity of your workouts and keep lifting the same weights every week, you won’t see progress. Lifting heavier weights is a must.
How to Select the Right Weights
Now that you know how important it is to pick the right weight, here’s how to do it:
Start with the movement: Do the exercise without weight first to gauge how tough it feels. This gives you an idea of how heavy to go when you add weights.
Start light and work your way up: If you’re new to an exercise, pick a weight that's a little light and that allows you to focus on good form. When you breeze through the set, if you feel confident about the movement, it’s time to increase the weight. Keep adjusting until you find a challenging weight.
How to know when it’s right: The last 2-3 reps should push you to your limit, but you should still be able to maintain proper form. If you can complete all your reps without needing a rest at the end, it’s time to up the weight.
Listen to your body: As you get stronger, adjust your weights accordingly. If something feels too light or heavy, make the necessary changes.
Why Tracking Your Progress Matters
We know progressive overload is essential and have an idea about how to pick the right weight, but here’s the real kicker:you need to track your progress. Too many people focus on the scale, but that’s not what I mean. Here’s why tracking your lifts is far more important:
Muscle Gains and Fat Loss: The scale doesn’t tell the full story. You may be gaining muscle and losing fat, but the scale might not budge. Tracking how much weight you’re lifting and how your strength is improving gives you a clearer picture of your progress.
It Helps You Advance Faster: Without tracking, you’re guessing every time. Keeping track of your weights, reps, and sets helps you set goals and plan your progress.
Stay Motivated: Tracking progress gives you a sense of accomplishment. When you see yourself lifting more weight or completing more reps, it’s a confidence booster that keeps you motivated.
Key Takeaways
Progressive overload is crucial for muscle growth and is achieved by gradually increasing weight, reps, or intensity. Choose a weight that challenges you without sacrificing form, and track your lifts, reps, and sets. This will help you stay motivated, advance faster, and see real results.
Ready to take your workouts to the next level? Let me help you with a personalized plan designed around your goals. Reach out anytime!
Happy lifting!