5 Tips For Getting Results In The Weight Room

 In Build Muscle, Fat Loss, Fitness, Fitness, Health & Fitness, Lean Body Lifestyle, Uncategorized

We are really excited to have a special guest post today from my friend Molly Galbraith.  Molly has experienced it all!  She has been through her own amazing transformation. battled troubles with dieting, been a figure competitor, powerlifter, and much, much more.  I am not sure how to even do Molly justice!  She is one of the most respected experts in the field of strength and conditioning, especially when it comes to women.  If get a chance head over to http://mollygalbraith.com or http://www.girlsgonestrong.com to check out some more of Molly’s videos and articles.

It is an honor to have Molly provide some expert insight and knowledge for us here at Force!

5 Tips For Getting Results In The Weight Room

1. Do big, compound movements.  Compound movements like squats, deadlifts, push-ups, chin-ups, lunges, rows, and all of their variations are the best exercises you can do, bar none!  Whether your goal is increased strength, increased muscle mass, fat loss, or just simply looking and feeling good, these should comprise the bulk of your program.  Of course you can throw in the occasional biceps curl, lateral raise, or leg curl… but make sure you’ve done your big movements first!

2. Use heavy weight.  If the dumbbell or kettlebell you’re using is lighter than your purse… how the heck do you expect it to elicit a change in your body?  Make sure you’re using a weight heavy enough that on the last few reps of your last set, you are straining a bit to do the exercise with good form.  It may take some time to figure out what weights you need to use and that’s fine.  And you don’t have to use the same weight for every set.  If you are doing 3 sets of 10 on barbell back squats and you use 95 for your first set and it was pretty easy, then try 100 or 105 for your next set.  If that’s still easy, bump it up another 5 or 10 lbs. for your last set.  If that weight was still easy, you can either: write it down and remember to bump up the weight a bit next time you squat, or you can count the first set of 95 lb. squats as a warm-up, and do one more set at a heavier and more challenging weight.

3. Always be progressing.  Progression is super important because like I mentioned above, if you’re not pushing your body or challenging it to do something it hasn’t done before, you won’t be eliciting a change in your body.  You can progress by adding weight, adding reps, adding sets, decreasing rest periods, or increasing the time under tension by slowing the rep down and/or pausing at the midpoint of the movement.  Just make sure you’re trying to improve every time you step foot in the gym.  So how can you remember what you did last time you were in the gym?  That leads me to my next point…

4. Record your workouts.  Whether you choose to log your workouts online, you write them down in a notebook, or your trainer records them for you… make sure you’re recording what you’re doing.  Not only will this help ensure that you are progressing each time you are in the gym, but it’s really nice to go back and see how you have improved over time.  I have every single one of my training journals from the last 9 years and I love going back and looking at how much stronger I’ve gotten!  Very motivating!

5. Follow your program.  You are choosing to train with the trainers at Force Fitness and Performance because they know what they’re doing.  So let them do your programming and do exactly what they say for best results. Unless you are an expert or know your body REALLY well, do NOT try to mish-mash your own program together.  You will likely get sub-par results.  If you listen to what they have to say, you’ll get the best results possible!

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