If you want to get stronger, you need to be doing a little bit more every time you go to the gym. It doesn’t need to be dramatic improvement every time, in fact that’s not realistic, but think more that old adage of aiming for “1% more every time”. In strength training this approach is called “progressive overload”. Personal trainers will often lay this out in a structured deliberate set of programs/ blocks over the space of a few weeks (or months).
4 simple ways of doing this:
𝟏. 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐫𝐞𝐩𝐬. For example: 6 to 8 to 10 to 12 reps
𝟐. 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐰𝐞𝐢𝐠𝐡𝐭. Example: 8kg to 10kg to 12kg
𝟑. 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐬𝐞𝐭𝐬. Example: 2 sets to 3 sets, 4
𝟒. 𝐒𝐥𝐨𝐰 𝐝𝐨𝐰𝐧 𝐭𝐡𝐞 𝐭𝐞𝐦𝐩𝐨. For example: If doing a squat, instead of 1 second down, try doing 3, 4 or 5 seconds down
Initially when you start your strength training journey, you will see you are able to do larger progressive increases (jumps), but the longer you are doing it, the less the increase will be, but you should still be aiming to do a little bit more.
Most important thing is to always do it in a safe manner, without risking an injury to yourself, and with good technique/ posture all the time. If technique/ posture/ form starts to break down, then hold the same reps/ weights/ sets as the last time for a bit longer and try a bit more the next time.
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