Gain Strength, Get Healthier: 5 ways to get stronger now

A strength component should be a part of your current fitness program as it provides several benefits for a healthier body. Below are 5 ways to make the most of your strength program no matter if you are just introducing it or have found yourself at a plateau. Pick 1 to include today and see if you are able to increase your overall strength!

Picking Movements

Or 2 and complete 3-4 days a week. While variety may be the spice of the life, when working with minimal time, stick to 1 or 2 strength movements. Complete 3 to 5 sets each time you work out (at least a day in between). Repetition teaches effective movement patterns leading to overall strength gains. Next add a few more pounds to the lift each week and bam. Even STRONGER!

Before and After Meals

Real food people! Skip the protein shake, energy bar, and eat quality protein & fat before your training session and within an hour after get in another protein with a carb source. Okay, if you are competing in a figure competition and trying to get jacked for your next show, we can get more detailed. Spend your day sitting? Keep it simple!

Mobilize Before Starting

Skip the static stretching and treadmill jog, replacing your warm-up with movement patterns or mobility drills (like THIS) that ready the joints for your strength program. Doing so will allow for efficient & effective strength movements, which, drum roll please, will allow to lift heavier weight quicker. Bam, STRONGER!

Spice It Up

Farmers walks, i.e. carrying groceries, should be a part of any strength program. An easy to learn exercise benefiting the entire body by strengthening your abs, back, legs, shoulders, and arms. While also improving grip strength, posture, and endurance this exercise is a must the next time you workout. To see a demo, click HERE.

Consistently Build

Whether new to the game or seasoned veteran, changing up 1 aspect of your program will lead to gains. Usually perform 8 to 10 reps? Take the count down to 4 to 6, BUT increase the weight. Or flip it and instead of doing 4 to 6 at your usually weight, drop it 5 pounds and try to get 8 to 10 reps. From there you should be adding more weight to your new rep scheme on a weekly basis.

Now get out there and lift something heavy. Rest. And repeat!

Written by Chicago Personal Trainer Tom F.



Tom is a certified personal trainer in Chicago, IL. Contact her today to schedule a complimentary introductory session. If you are looking to lose weight, build muscle, or improve your overall quality of life, a RightFit Personal Trainer will help you set and achieve your health and fitness goals.