strength training

Everyone on a fitness journey tries to become bigger, stronger and healthier. Every activity offered by specialized training programs does serve a purpose. Not all workout plans are dedicated to the weight room. Some like strength training are meant to improve the development of bone density, tone muscles and boost overall body strength. However, incorrect strength training can negate the benefits and can even cause serious injury. To help avoid this, we have compiled a list of do’s and don’ts when using strength training to accomplish long-term success.


Use Compound Movements

Compound exercises help several joints to move to allow for maximum motor neuron and muscle fiber recruitment. Instead of focusing on isolation exercises, you need to spend more time on compound exercises. The other benefit of doing more compound movement is that you get to work on several muscle groups at once which improves your insulin sensitivity to a greater degree.

Work Out At A High Intensity

Isolation exercises focus on single muscles at a time. However, while using compound exercises, you are able to boost your intensity by allowing a large majority of muscles to work harder. Doing this stimulates the release of favorable hormones like testosterone. Positive hormonal response boosts muscle building and fat burning.

Use Proper Form

Ensure that use the right form of strength training. Most athletes and trainees get into injuries because of not using the right form when strength training. You need to hire a specialized trainer to help you maintain the right form of exercises.

Change Things Up From Time To Time

At first, strength training can put a lot of pressure on the body. However, this should not deter you from sticking into the program. The body is very adaptive and when you continue using strength training, it will adapt to the new routines. However, be careful that you implement some sort of periodization to allow the body to adapt to each new exercise routine.

Allow Enough Time For Recovery

The body mostly grows when one is resting and not when working out. Working out tears down muscles to allow them to grow stronger and bigger. Working out without taking time to rest properly limits your strength potential. Take at least 48 hours of rest after strength training to avoid burning out.


Never Compare Your Numbers To Others

Most athletes are afraid of using strength training simply because of ego. They think because they are using little weights it may look like they are not strong enough. Strength training is all about personal development and so you should not worry about what others will think of you.

Don’t Forget To Squat

It is unfortunate that most people, especially men, focus more on working out their biceps and chest. This routine makes them end up with a good looking upper body on top of legs that look like toothpicks. When using strength training don’t forget to squat. Squat recruits more muscle fibers and should be a staple in one’s strength training routine.

Also, when strength training, don’t:

  • Do the same thing you did last workout
  • Stress about bulking up
  • Put your ego over your muscles

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