Resistance training — tackling a heavier weight or doing more repetitions or sets, say — draws on the principle of progressive overload. By gradually increasing the challenge to your body, you continue to build strength, muscle, and endurance.
Start by making sure you have good technique around a specific movement, such as a squat (see “How to Do the Squat” for technique tips and cues). Then, add intensity — and don’t be afraid to make it a challenge, says Lindsay Ogden, CPT, a Life Time personal trainer and Alpha Strength coach.
“Many times, participants will say something like, ‘This is hard!’ And I say, ‘Good, because you didn’t come for easy!’” Ogden says. “If you’re not a little uncomfortable or nervous, then you’re likely not truly exploring what all your body and mind are capable of. Invite and welcome those feelings in — they mean you’re onto something great.”
It’s common to aim for a specific strength-training benchmark like bench pressing your body weight or deadlifting 300 pounds. Alternatively, consider strength tests that gauge your improvement over time.
Sample Goals:
- Increase your one-rep max for a major lift by 10 percent.
- Increase your load for a major lift by 10 percent for a set of five or 10 reps.
- Increase your maximum number of reps for a body-weight exercise such as pushups, dips, or pull-ups.
- Hold a plank or wall sit for a minute or longer.
Your Next Fitness Adventure
Whether you’re looking to break out of a workout rut or pursue a new goal, you’ll find expert insights and inspiration in “What’s Your Next Fitness Adventure?,” from which this article was excerpted.
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