Are you tired of sifting through countless strength training tips that promise results but lack professional backing? Look no further! In this comprehensive blog post, we’ve got you covered with 5 strength training tips backed by both research and the guidance of a qualified physical therapist. So, whether you’re a beginner looking to kickstart your fitness journey or a seasoned gymgoer striving for new heights, these evidence-based tips will not only get you going but also keep you going in your pursuit of physical excellence. Say goodbye to guesswork and hello to a well-informed training approach that delivers sustainable results.
1. Progressive Overload
Progressive overload refers to the principle of increasing the difficulty of your resistance training over time. This is the most important component of strength training, and can be summed up by, “did I accomplish more than last week?”
There are a multitude of methods to progress your strength training, the most common involve increasing repetitions and resistance. For beginners, I recommend increasing reps before increasing weight, and usually not doing both at the same time. This allows individuals to practice the movement pattern more before moving up in resistance.
As discussed in our previous blog, 6-15 reps per set is usually the sweet spot for most people and their goals. Here is an example of how to progress a basic program:
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- Start with 6 reps per set using a weight that is challenging to the point that you could only perform, at most, 2-3 more reps each set.
- Each week, increase your sets by 1-2 reps.
- When you get to 15 reps (the end of your range), increase the weight to a challenging amount that allows you to start over at 6 reps.
2. Increase Your Protein
Protein is the most important macronutrient when it comes to maintaining and building muscle. According to a recent article, experts suggest the following amount of protein per day to maximize muscle building and strength gains.
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- 0.73-1.0 grams per pound of bodyweight
Example for a 190lbs individual: 139g-190g per day.
Example for a 150lbs individual: 110g-150g per day.
Additionally, those who are trying lose weight and retain muscle should aim for the higher end of that range. When in a caloric deficit, it is important to consume a higher protein intake to ensure that your body holds onto those hard-earned gains.
3. Take Longer Rest Breaks
Current research indicates that 1-5 minutes of rest between sets is optimal. Typically, heavier and more intense sets that focus on mostly strength require longer rest intervals compared to higher rep ranges that focus on muscle building or a combination of the two.
Recommendations:
- Strength focus
- 2-5 minutes of rest
- Strength & muscle building focus
- 2 minutes of rest
- Muscle building focus
- 1-2 minutes of rest
I frequently see people make the mistake of being impatient. They’ll often takes less than 30 seconds between sets and typically something like this will happen:
- They set out to do 4 sets of 10, however, they end up performing 2 sets of 10, followed by 1 set of 8, and finish with 1 set of 6.
Although they planned to do 40 reps, they did 10% less because their muscles and nervous system were inadequately rested.
Expert Tip: If you’re able to get by with 20 seconds of rest between sets without a drop off in reps, that means your working weight is too light and you need to increase it.
4. Compare Yourself to You
“Don’t compare your beginning to someone else’s middle, or your middle to someone else’s end.”
– Tim Hiller
Another common mistake I see with beginners is that they benchmark where they currently are in their fitness journey to where someone else is. Often the person has been lifting for longer. You have to start somewhere. Embrace your own pace, recognizing that progress is not a race, but a steady process. The strongest person you see in the gym was once a beginner, just like you.
5. Take Time to Learn Optimal Form
One of the quickest ways to derail your strength training program is developing pain or an injury. In my experience, form optimization plays a crucial role, especially when you’ve racked up a laundry list of previous injuries. Optimal form for most exercises is usually very similar between people, but differences do exist.
For example, your squat form can be influenced by different factors. Hip anatomy, ankle flexibility, and even the ratio of your thigh length to torso length can determine your optimal form. Attempting to squat like someone else can feel like trying to put a round peg in a square hole, and can sometimes lead to pain.
The bottom line is there is usually not one perfect form, but one that best fits your body and specific goals.
One additional point I want to emphasize is, do not let perfect be the enemy of good. The risk of not exercising outweighs the risk of injury from sub-optimal form. Simply speaking, start moving today & sharpen your form over time. However, if you would like to fast-track your results, book a session with your local physical therapist to go over exercise technique.
Below we have a graphic going over a few form pointers that should fit the majority of people. If you’re still looking for more guidance, check out our “Find a PT Clinic Near You” button.
