February 1, 2021
Strength training is a key component of any fitness routine. It helps to increase our body’s muscle mass, build stronger bones, increase metabolism and reduce overall body fat. Not only is it beneficial for our physical health but mentally it pushes us towards our goals and motivates us when we see results.
But what if we don’t see the results we expected or any at all? Failing to see results can be disheartening and could lead many of us to abandon our fitness journey before it even begins. Instead of thinking this isn’t for you, let’s make some changes. Here are 5 things you may be doing to hinder your progress.
5 Ways To Increase Muscle Strength
Focus on Improving Strength Rather than Endurance
As you start to progress at the gym, you notice the 15 pounds you’re used to curling has now become easy and you don’t feel fatigued after doing 12 reps. So to challenge yourself you increase your reps from 12 to 15, then 15 to 20. By doing this you notice that your muscles start to fatigue, but lifting 20 pounds hasn’t gotten any easier. By increasing your reps, you’re increasing your body’s endurance rather than strength.
If your goal is focused on increasing strength, lift heavier weights! At first, you may find that doing your usual 10-12 reps is challenging but that’s ok. Push yourself to fatigue, whether that happens at 6 or 8 reps. and allow time for your muscles to adjust. Once you can do 12 reps with ease, increase the weight again.
Fuel Your Body
Properly fuelling your body is crucial for increasing strength. Your muscles need energy in order to grow and proper nutrients to repair themselves.
Based on our age and weight, we all have a baseline for the number of calories our body needs to function at a sedentary state. Once we start increasing our activity levels, our calories need to increase in order to provide our bodies with more energy.
What to consume before exercising
Eating a meal mainly consisting of carbohydrates 2-4 hours before a workout will help to fuel our bodies and maximize performance.
What to consume during exercise
If you are working out for more than 60 mins. It is important to replenish your energy by consuming more carbohydrates at the 30 – 40-minute mark of your workout (a banana or energy bar).
What to consume after exercise
Focus on replenishing what was lost during the workout; fluids, electrolytes, and glucose. Also, incorporate protein into the meal to help build and repair the muscles.
An example of a post-workout meal could include a sports drink and a tuna sandwich.
Take Adequate Rests Periods
Giving your body time to recover is just as important as training. If you train your muscles without rest, they won’t have the time to build and you may run the risk of causing injury.
Whether your goal is to increase the strength of your arms, glutes, or legs, focus on working out that area a maximum of 3 times a week. This will allow enough time for your muscles to recover for the next session. Listen to your body and make sure not to push yourself.
Focus on How You Feel
Ignore your scale. Muscle strength and weight gain go hand-in-hand and should be celebrated when the scale increases!
If your focus is directed toward increasing your strength but decreasing the scale you won’t see the results you’re hoping for. Combing strength training with vigorous endurance exercises in order to lose weight will take away your body’s ability to build muscle.
Instead of looking in the mirror – reflect on how you feel, are you lifting heavier? Are you more consistent? Do you feel less fatigued after your workout?
Be Patient
Seeing results takes time and hard work.
When you start weight training your body is adjusting to many things at once; an increased amount of calories, activation of different muscle groups, and a whole new way of utilizing the energy it is given. Be patient and kind to your body, these changes take time.
Avoid stressing your body when the results are not instant and celebrate the small changes you notice in yourself and your routine.
