Updated: Nov 23, 2021
Ensure you're implementing these four tips to get the most from your training and make quicker progress.
There's nothing more frustrating than putting all your energy and effort into going to the gym and not seeing results.
Whether it's with your fat loss, becoming stronger or even gaining more confidence with your body.
It doesn't need to be this way, and implementing these tips will help you make more progress in half the time.
Most women tend to go towards higher intensity and cardio-based exercise, such as running, spin and group sessions.
Now there is nothing wrong with these activities, but there are several benefits with strength training.
Such as Increased confidence, becoming stronger mentally, less body fat, increased muscle mass.
Find a weight that you can perform 6-8 reps without losing form. The weight you use should only allow you to get 1-2 extra reps before your form starts to break down.
Progress the weight weekly whenever possible and watch your body adapt.
A well-designed program
Following a personalised plan that focuses on progressive overload, specific to the individual's training knowledge and goals, is key to success.
Programs should also include correct exercise selection, progressions and injury prevention strategies.
Not lifting heavy enough.
This is relative to the individual, but lifting heavier will support your bodies need to adapt.
Working in rep ranges of 6-8, 8-10 and 10-14 will support enough time under tension and help drive adaptation.
The goal should always be to progress your lifts where possible while maintaining good form.
Give yourself time to rest.
It can't be all exercise and no rest. Your body needs adequate time to recover from the stress you place on your body while you train.
Place one to two recovery days between your gym sessions and allow your body to recover and adapt.
You will then be able to perform the next time you're in the gym and beat your last performance.
Three to four training sessions per week is more than enough to support your fat loss and body transformation goals as long as you put in place these key areas.
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