7 Signs Of Proper Strength Training


We have prepared for you a list of 7 signs of proper strength training.

1. Your strength increases

Despite the obviousness of this fact, few understand it correctly. It should not just gradually increase the weight on the bar (I hope you have it growing?), but with the same or better technology.

Fitness Expert explains how to determine that your power is increased, “confirms an increase in power at the same weight burdening the ability to raise it more times in their approach, and not on the same occupation and not to repeat one” – I believe that you understand what do I mean.

“Stick to the golden mean in force development – develop muscles balanced, but without trying to become stronger in all the right moves. Do not forget also about power: the power increase can also be the goal of strength training. “


2. Your joints do not hurt, and musculoskeletal problems are retreating

Of course, this point loses relevance when it comes to strength records. It is another thing when you havejust an improving orientation training. During the strength training the musculoskeletal system issues  should decrease. Your knees or back hurts? Still hurts? Hurts stronger? Definitely, you are training in a wrong way.

The worst thing may happen: your joints start to hurt because of strength training. This should not be in any case. The same can be said about the permanent and/or severe muscle pain – it is not ok even if the coach says it is normal.

A good indication that you are training correctly – the ability to tolerate high training loads without pain and discomfort in the muscles and/or joints after the training.


3. You are varying the intensity

Even in the main exercise intensity should vary from class to class. Auxiliary exercises are performed with a lower load in most cases, and approaches for 1-2 repetitions completed before failure.

As the fitness value increases, the varying training load increases too. If a novice adds weight to the bar easily, then the rate of growth performance slows down. Approaching the record result forced to alternate periods of relatively heavy workouts and periods of “active rest”, when the results are not so high. The situation with the division of the training in periods in the simplest form may be described by the expression: sometimes to do a step forward it is necessary to do a step back (and sometimes even more than one).

4. The strength grows slowly

The pace of progress is determined by individual characteristics, goals, lifestyle and it depends on many factors.

We need take a sober approach according the planned result, especially in case of busy life outside the gym. While improving orientational training will be enough to have across the 1-2 sessions of trainings when you raise 2.5-5 kg more with the same technique and the same number of repetitions.

To strength growth it is not necessary to work with the maximum weight you can lift. It is recommended to train with weights of 70-90% of maximum reuse during the most of the training time.

Increased strength – is a long process, which slows down with the results increasing, and at some point even stops. To determine if you have reached your limit or not is difficult. Perhaps you may chose the wrong program, or congestion of a result – is a result of hard lifestyle outside the gym. Therefore, be patient and gather strength slowly, so you reduce the risk of injury and provide more consistent results.

Additional advice – be guided by the relative strength indicators, the size of weights relative to body weight. This relative strength in the exercises show you how functional you are.

5. You enjoy the training

Well-being – an important condition for the proper exercise program. Activities should be planned so that after the end of training you would like to repeat it.

You can draw an analogy with food – if the food is delicious and the serving is of normal size, you will want to eat some more.

But this does not mean that the training does not need to strain. Remember that the body is constantly changing, and you can influence the direction and pace of change. If you do not strive to improvement, like for example, to increase strength, the deterioration inevitably will happen.

Train – a lifelong process, so trying a new program, always ask yourself, how long can I train THIS WAY?

6. The quality of motions improve

Technique of weight lifting in strength training – another area for improvement. If the weight you lift has not changed, but the technique has improved – you become stronger.

This principle – is for the people who still believe that strength training makes you clumsy. Rather, the correct strength training eliminates poor mobility in the joints.

Be aware of the differences between sports and safety weight lifting. In sports, it is important to lift the weight remaining within the rules, but this method is not always safe. For good results in the sport the proper planning of loads is not enough, we must be “born sportsman” in this direction, and beginning from the childhood and train hard on a regular basis.

Start training exercises with the refinement of safe method for their implementation. Always prefer safety of any other, so even if you lift less. Do new exercise as slow as possible, with a noticeable pause for 1-2 seconds in the initial and final positions. On average, of weight lifting, you have to spend at least 2 seconds on the lowering of at least 3.

If the exercise requires considerable effort to coordinate efforts, try to do it first, do more approaches, but fewer repetitions in each of them (average, 5).

The more weight you lift, the more attention should be paid to technique and range of motion.

7. Everything happens simply

Serious strength training is simple. Simplicity is shown in the general scheme of the program, but does not mean that it is simply to make training. Typically, the program consists of 3-8 exercises that are performed in the “classical” approaches scets / reps.

Simplicity means: no fuss, no desire to perform more reps in less time, combining 2 or more exercise and reducing rest between sets to ≤1 minute (except for special cases).

Establishment of the program based on the training concept allows lines to maintain a balance with the load of the body core muscles. Select 1-2 exercises that increase strength, turn the exercise of the remaining lines is especially necessary with a relatively smaller load and slowly gain weight on the barbell.

Check your program. If you have noticed the discrepancy at least one feature – it’s time to change the program (or coach).


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