Strength training is one of the most popular types of exercises because it can help in increasing muscle mass, strengthening bones and toning your muscles. It also provides people with the strength they need for doing everyday tasks and activities, such as climbing stairs, lifting groceries, getting up from a chair and so on. Strength training exercises should be performed for every major muscle group at least two times a week. This includes hips, shoulders, back, chest, arms, shoulders, abdomen and legs.
But, there are times when people might not be getting the desired results despite engaging in strength training regularly. This is because they might not be following the rules outlined below.
Training consistently
Consistency is a must in strength training and you will only be able to see steady gains in your muscle strength if you train regularly. You cannot engage in strength training every once in a while and then expect to see some progress. While short-term blasts can be temporarily effective, it is consistency that will give you the best results in the long run.
Work smart and hard
Some will tell you to work smart and others will advise you to train hard. The best approach is to put the two together i.e. train smart and hard together. Yes, you do need to train hard, but it does not mean that you have to drive yourself into the ground. It is true that you should push yourself, but you should not ignore what your body is trying to tell you and make adjustments accordingly. Moreover, you also need to see what works for you and what does not and not just follow what others are doing.
Focus on the whole body
In order to stimulate muscle growth in the entire body, you have to do some big lifts. But, if you have any weak points, it might be necessary to focus on some muscle groups. Bear in mind that a muscle will not grow if it is never activated. You have to stimulate it on a regular basis to ensure growth. When you are developing a strength training program, you should include enough exercises that can hit the entire body when combined.
Progressive overload
The most important aspect of strength training is progressively increasing the load.If you start a strength training regimen, but do not see the results you want, then it means that you are not making the right adjustments. You need to increase the number of reps over time and use heavier loads. Do not make the mistake of starting out heavy because it is likely to lead to a burnout. You have to learn to walk before you run and the same applies here. Start with small weights or a limited number of reps and then up them over time.
Warm-ups are a must
Not doing warm-ups before strength training can lead to disaster. This would increase your injury risk and it is certainly what you want to avoid. You first need to get the blood flowing and then start lifting heavy loads.
