If you're new to strength training, it can be intimidating at first. I remember starting my strength training journey back in high school when I joined a weight lifting class full of guys.
I felt like a string bean at the time, but I was determined to become the strong women I knew I wanted to be. So, I wanted to share a simple guide to achieving great results, even if you're completely new to lifting!
Seriously, it's the secret sauce that takes your workout from so-so to absolutely killer. So, what's bad form? Oh, it's a sneaky one. Bad form is when you're using momentum instead of power from your muscle, slouching like you're auditioning for the Hunchback of Notre Dame, and basically just flailing around like a fish out of water. I know, not cute.
But don't worry. I've got some simple advice that will help you nail that form execution. Think slow and steady wins the race and engaging those muscles like you mean it. Sure, it might take a bit more effort, and yeah, you might have to dial back the reps a bit. But guess what? It's worth it. Because when you do it right, you'll reach your goals faster.
Form is a huge component for progress, so make sure to optimize your training for form!
Let's step back for a minute and talk a little about patience.
I know, I know, when you've got a vision for that dream body, you want it yesterday. But here's the thing: rushing into heavy lifting too soon is a recipe for disaster and can push your goals back even further. Trust me, you don't want to be that person sacrificing form for the sake of stacking on more plates.
So, here's the deal: stick to step #1 - FORM. Find that sweet spot where you can lift safely and effectively for the perfect number of reps.
And once you've found it, don't go rushing to lift heavier weights. Take it slow and steady and increase the weight OVER TIME. These small increases in weight over time are the secret sauce to building that lean muscle you're after. So, be patient, my friend. Your hard work will pay off, I promise.
Back in the day, I was allllllll about training as much as possible, with a side of cardio thrown in for good measure.
But guess what? It wasn't doing me any favors. I didn't realize it at the time, but I was actually holding myself back. And let me tell you, I don't want you to make the same mistake.
Here's the deal: 3 to 5 days of focused, targeted strength training is all you need to crush your goals. Your muscles need time to repair and grow, and that happens during your rest days. So, don't shortchange yourself on downtime. Trust me, it's just as important as the workouts themselves. Remember a few emails back about the importance of sleep?
Oh, and speaking of workouts, let's talk about timing. You know how they say timing is everything? Well, it's true. Don't go doing cardio right before your strength training sessions. You'll waste all your energy on the cardio and hardly have anything left in the tank for the weights. Make sure to do cardio separately and use all the food you're fueling with to maximize your workout. I made a short video about this on IG!
Now, if you're ready to take the guesswork out of your workouts and get laser-focused on your goals, I've got just the thing for you.
Join my health & fitness app, and I'll give you all the tools you need to build the body you've always dreamed of. We're talking exact exercises, ideal reps, and so much more.
So what are you waiting for? Let's get in the gym and start lifting some heavy sh*t.
