Transform Your Health & Mindset.
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1. Drop the Ego
There's a bit of a common misbelief that strength training is all about lifting as heavy as you possibly can.
Of course, lifting heavy weight is ultimately what will cause your body to adapt & grow. But, for as long as your foundation - the quality of your movement - isn't in place, you're always going to be limited with the results that you can see.
I say this because consistent poor form can lead to a whole host of issues & injuries down the line, which will obviously impact not just your training, but your entire life.
What's more, if you want to build strength, gain muscle, & improve your mobility, it's important that you're able to move your body & manage the weight in a slow, controlled manner throughout the entire range
Something that has served me well over the years is adjusting my perspective towards training. Instead of viewing lifting as a means to an end (e.g. completing the assigned sets & reps or attaining a certain physique or look), I try to view each workout as an end within itself.
I view each rep of an exercise as an opportunity to practice moving with complete strength & control. I aim to make each rep as perfect as the one prior.
Approaching your training this way allows you to get the most out of each every single rep, thereby making your training much more effective.
2. Follow a Program
Hitting the gym without a program is perfect if you want to:
- Waste time
- Feel de-motivated
- Limit your results
Now I'm going to take a wild guess & assume that's not what you're aiming for.
To get the best results from strength raining, you need to be following a program that is personalised to you (based on your goals, anatomy, & preferences) & that ensures progressive overload (increases in intensity over time).
A clearly laid out training program means you don’t have to waste time thinking about what you’re going to do at the gym. You’re also able to track numbers from one week to the next, creating a sense of progression!
Once you've got a program that you enjoy, stick to it. You don’t need to be changing your training program & trying out new exercises every week!
The best programs are simple but effective. I like to start the majority of my clients off with 3 full body workouts per week, hitting 4-5 compound movements each session & just aiming to get stronger at them each week.
3. Fuel Well
Calorie counting is the most optimal way to ensure that you're sufficiently fueling your activity, but it's not essential.
Instead, just make sure that you're eating enough food & drinking enough water so that you feel energised & strong during your workouts. If you're feeling lethargic, low strength, & light-headed, it's probably a sign you need to up your food intake and hydration levels.
4. Step Out Your Comfort Zone
But for the less risky, more stable movements you can safely push yourself close to the brink of failure.
Now, important disclaimer, this won't be enjoyable. When you're deep into a set & can already feel the muscles burning you'll want to give up. But this is the point where you have to keep on pushing!
Remember growth only takes place outside of your comfort zone!
5. Rest Up
Where people often go wrong as they think that recovery equates to sitting on the sofa watching Netflix & eating ice cream.. not quite.
Real recovery means:
- Ensuring 6-8 hours of high quality sleep each night
- Fueling your body well
- Moving your body during the day
- Massage & other myofascial release methods
- Connecting with others
- Spending time in nature
Basically it's all the stuff that helps you to calm your nervous system and put your body into a state of rest & repair.
By taking the time to look after yourself in this way, you'll find that you're less prone to injury & will feel recharged each time you work out.
Christian Lawal Personal Training.
Personal training in Tunbridge Wells, Tonbridge & Sevenoaks.