I receive a lot of emails regarding strength training, and specifically, how to design your own program so that you continually improve.  Because I don’t always know the person asking, it is difficult to give a one-size-fits-all answer. What works for someone else may not work for you, and that goes both ways. Your current level of fitness, exercise history, body type, metabolism, muscle composition, and so on, all help determine how your body will respond to strength training. That said, there are a few basic rules that generally work for most people, and because when I receive questions from strangers I have to assume there are other fitness enthusiasts out there who would like to ask the same question, but are afraid to, I like to share my answers. So, I will now end my long-winded introduction to today’s post, “building strength” in 3 easy steps.

Just as doing the same routine over and over, with little variation, will not progress your cardiovascular fitness and endurance, the same ho-hum routine you do for strength training won’t continue to make you stronger (and get you those sculpted muscles you’re after)…unless something changes.

Here are 3 simple ways to building a better stronger bod

1. Pick one of your strength training days (preferably a day you train all body parts) and increase the weight you lift by 2-5%. This may not seem like a huge boost, but if you continue to do this every week for 3-4 weeks, taper off for a week, then continue to build again for another 3-4 weeks, believe me – you’ll see changes.

Quick example: If you lift 20 lbs for bicep curls, a 5% increase means you’d increase the weight to about 21 lbs. Using this approach, you could keep everything else constant – the number of reps, the number of sets, and number of exercises – just increase the load. The following week, you could bump another 5% to 22lbs, then to 23 lbs, etc.

2. Or, you could increase the number of repetitions you lift in any given set. For example, if you normally do 8 bicep curls, increasing to 10 or 12 reps should fatigue the muscle. If you find the 12th rep is relatively easy, it is probably time to increase the weight you’re lifting (i.e, apply the “2-5% rule”).

3. You could also increase the total volume you are lifting simply by adding a 3rd set to your exercises. Typically, if the load on the muscle is sufficient to fatigue the muscle in 8-12 repetitions, then adding a 3rd set will leave you feeling like a limp noodle when you are done. If it doesn’t, then the weight you are lifting likely isn’t heavy enough.

*If you are new to strength training, work with your trainer (or hire one) to help you find appropriate starting weights. And if you haven’t already, be sure to get your doctor’s “okidoki” before beginning a new exercise program.

To find out a bit more about strength training progression, you might also like to read, “Add stress to your strength training.”

Have a burning question about strength training? Fire away…!

It is the little things you do every day, like taking the stairs rather than the elevator at work, hoisting up your toddler and doing 10 squats, walking lunges while you talk on the phone. I know, it seems kind of hokey, but seriously, every little effort, done consistently, will bring results. Think about the caterpillar, which undergoes lots of little changes before finally turning into a beautiful butterfly.

I think the reason a lot of us have a hard time tackling a big goal, like losing a large amount of weight, or training for an intense event, such as a 10K, is that the end result looks like Mt Everest. How ever do you scale that thing? But broken down into manageable chunks, the process is much less daunting – down right achievable! (Pssst …I attack fitness this way a lot. It really does work.)

I know, you’ve heard this or read it in self-help books a gazillion times. So have I, but having tackled several big goals by breaking down the tasks into little, bite-size morsels, I was able to achieve them. It wasn’t so bad, honest (or I wouldn’t be suggesting it here.)

Try this…

When you’re faced with 4 cardio workouts and 2 strength training sessions in one week, break them down like this: 8-10 “mini” cardio sessions of 10-15 minutes each. Spread across 7 days, that doesn’t seem so bad. Likewise with strength training: 8-12 exercises per session can be broken down into 2-3 exercises, again, spread across 7 days per week. This approach is FAR better in the long run than doing 4 cardio sessions and 2 ST sessions, as planned, only once per month. Better to break it down into manageable chunks and get credit consistently, than to get credit only occasionally.

Plus, “occasional” effort isn’t really effort at all – it just a random act of activity.

When it comes to strength training, there is no shortage of research to support the many benefits to your health. Regular strength training burns calories, reshapes your physique and can improve mobility and day-to-day functionality. In case you need further convincing, read on…

Strength training…

• Prevents osteoporosis. Don’t just lift weights to sculpt your muscles. Do it so you’ll continue to stand up straight, forever. Osteoporosis is a degenerative disease characterized by a loss of bone density. Loss of density increases your risk for fractures. To keep your bones healthy and strong, add resistance training to your workout routine 2-3 times per week, and weight-bearing cardiovascular exercise 3-5 times per week. Studies show that progressively overloading the skeletal system stimulates bone formation. Examples of resistance training include: squats and lunges. Both of these closed-chain activities direct force through the axial skeleton, allowing increased loads to be used. Examples of weight bearing activity include: walking at a brisk pace, jogging/running, and jumping. Consistent activity over the long-term will bring better results, so do what you can, when you can, for as long as you can.

• Improves musculoskeletal health. The ability to move fluidly and with confidence diminishes with age, due largely to physical inactivity rather than age itself (Marcell 2003). Loss of muscle mass and strength decreases approximately 1-2% per year starting at age 50. As muscle loss decreases, there is a direct, linear relationship between loss of independence. The end result? Falls, fractures and dependence on nursing home services. If you are in your 40s, 30s, or even 20s, you may be thinking, “So what? I’m young.” Research shows that performing just one set of 8-10 exercises that cover all major muscle groups, 10-15 repetitions per exercise at a “somewhat hard” level, 1-2 times per week, helps maintain muscle strength, metabolic rate and joint health for the long haul. (ASCM 2006).

• Improves arthritis. The term “arthritis” actually refers to more than 100 rheumatic diseases. Osteoarthritis and rheumatoid arthritis are the two most prevalent types of arthritis. Consistent exercise improves joint mobility, nourishes the tissue surrounding the joints and helps relieve stiffness and pain (Finckh, Iversen & Liang 2003). A note of caution: if you have significant damage, especially in weight-bearing joints such as the knee and hip, high-impact exercise should be avoided. Instead, try swimming, aqua-walking, or cycling. Gradually increase your activity level over time to reduce your risk of injury.

• Helps you feel better. Winter will be here before you know it, so establishing a routine now will go a long way toward helping you ease those winter blues. Exercise should make you feel good. Yes, it can be challenging during the workout. However, afterward you should feel good. When you exercise at an intensity sufficient to raise your heart rate within its target range for at least 20 mins, your body releases mood-enhancing chemicals that positively affect your mood. After a bout of somewhat intense exercise, you’ll notice reduced tension, less fatigue, diminished anger and improved vigor. Studies show that a single bout of 25-60 mins. Of sustained cardiovascular activity (jogging, for example) increases positive feelings. Who couldn’t use more positive feelings?

• Helps manage anxiety and depression.  What comes first, the depression, or the lack of physical activity? Studies show that individuals with clinical depression (note: this is quite different than the occasional bad mood, “blues” or seasonal affective disorder) have a reduced capacity for physical exertion (Fox 1999). However, those who can muster the wear-with-all to get out there and sweat a little rate cardiovascular and resistance training equally effective as anti-depressant pharmaceuticals.

If you’d like to stay on top of the latest research related to strength training, check out IDEA Health and Fitness Association,  the American College of Sports Medicine,  or Science Daily.

The Top 10 “Don’ts”

Don’t….

1. Jump into a new fitness regimen without first consulting your primary care physician. Starting a new exercise routine without a clean bill of health can be unsafe, especially if you have been sedentary for a long period of time.

2. Use weight training equipment without proper training. Most fixed weight machines have pictures and good descriptions and if you are comfortable working out on these machines, fine. However, I witness poor form and questionable exercise execution on nearly a daily basis at the gym. To avoid injury, consult with a qualified fitness trainer prior to using equipment you are unfamiliar with.

3. Do too much too soon. When you start a fitness program, it is tempting to throw yourself into it in order to achieve results quickly. It is important to note that this usually leads to burn out, muscle fatigue, and/or injury. The cumulative effect = drop out. Ease into your routine. Set realistic, weekly goals and track your progress against them. As a very general rule of thumb, progress your routine by 2-5% per week.

4. Buy expensive workout clothing. The purpose of your workout is to do just that – -work out! Your muscles don’t care what you’re wearing, so dress comfortably, and wear quality, supportive foot wear.

5. Forget to eat before a workout. You need to fuel your body if you want to have the energy to exercise. Eat a quality carbohydrate and a small amount of protein at thirty minutes to an hour prior to working out. A good example is whole wheat crackers with some organic peanut butter and 1/2 a banana.

6. Skip cardio to save time. If your goal is weight loss, then you’ll have to do something that will raise your heart rate to a level sufficient to burn enough calories to lose weight. If you aren’t sure if your favorite activity burns enough calories, visit the TOOLS page on my website.

7. Skip strength training to save time. You need to preserve your muscle mass, especially if you are trying to lose weight. Doing so will keep your metabolism revved up, and will add muscle defination.

8. Start without a goal in mind. Failing to plan is planning to fail. Write down your short and long term goals, then schedule your workouts each week. Track your progress against your plan to keep yourself on track.

9. Try the latest, greatest fad just because you heard it works. Stick to quality resources. Information is easy to access, especially on the world-wide-web. For a list of BSG-approved resources, go to the RESOURCES page on my blog.

10. Give up too soon. Remember – change takes time. It is easy to become frustrated when results aren’t coming soon enough, but stick with it – -success is just around the corner!

What is the number one goal most individuals have when they initiate a new fitness program? You probably didn’t have to flex your brain muscle much on this one — most people want to lose weight. Or put another way, they wish to burn fat! And lots of it.

To burn fat, a few things need to happen:

1) Get in the “200 club!” The “200 club” is what you get to “join” when you accumulate 200 or more minutes of cardiovascular activity per week. This seems like a lot, but if you break it down by day, that is roughly 30 minutes of cardiovascular activity per day. The good news is that it doesn’t have to be one long bout of sustained effort – 2 to 3, 10 min bouts of cardio will do!

2) Cross-train! If you typically only run, then add cycling. If you are an elliptical machine junkie, try cycling 1-2 times per week. Ideally, you will want to cross-train between 2 or more modalities within the week, but adding variety every couple of weeks is great too. Do what you can, when you can, and mix it up as often as you can.

3) Strength train! Studies show that EPOC (post-exercise oxygen consumption) remains elevated, burning fat for hours after a solid strength training routine (8-10 total body exercises, 8-12 reps per exercise to fatigue, 2-3 sets per exercise).

4). Circuit train! Circuit training is a great way to turn up the heat, add some variety to a stale routine, and I find it makes the time pass more quickly on those days when I’m just not in the mood for 40 mins of cardio or 40 mins of strength training. With circuit training, you can alternate between strength sets and short, but intense, bouts of cardio.

Here is a fun circuit routine to try:

1. Strength sets of Chest Press and Leg Press
2. 3 minutes of cardio at 75-80% of max heart rate
3. Strength sets of Rows and Dumbbell flyes
4. 3 minutes of cardio at 75-80% of max heart rate
5. Strength sets of Calf Raises and Reverse Lunges
6. 3 minutes of cardio at 75-80% of max heart rate
7. Strength sets of Overhead Shoulder Press and Lat Pulldowns
8. 3 minutes of cardio at 75-80% of max heart rate
9. Strength sets of Bicep Curls and Tricep Press-ups

Do 8-12 reps of each strength exercise to fatigue (i.e., the last rep is hard), 2 sets of each with minimal rest between.

As always, combining healthy eating with any exercise routine will produce results more quickly than exercise alone, so eat smart AND work out smart.

Cheers!

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.