G’day! Today is “MON” day, aka “MY” day and I’ll be focusing on my slow down challenge. Definitely taking advantage after working most of the weekend.
But I have some pretty amazing motivation to share today. You see, a few weeks ago I begged my friend Suzanne to write a guest post for me. I adore and admire Suzanne. She knows her stuff! Especially when it comes to debunking the strength training myths (for women). Yep, she is raw and real about it and you just can’t get any better than that, in my opinion. So thank YOU Suzanne for setting things straight for us! Cheers!
I’ve known Lindsay for several years online now and am just like you – I love and admire her positivity and can-do spirit. Of course I was thrilled when she asked me to hang out here as her guest and chat with you about strength training, because her people are my people!
So let’s say you’ve had that gnawing feeling for awhile now. You know strength training will help you get a strong, sexy body, crazy energy to spare, and a feeling of overall well-being. But you just don’t know where to begin. Or you’ve stopped and started programs so many times that you’re just plain discouraged.
It doesn’t matter where you’ve been: You’re stuck now. You’re not seeing the muscle definition or strength you want and you’re not sure what to do next. How do we finally break free and see the results we deserve from strength training?
The problem is that we just don’t have the know-how to keep progressing with strength training. We switch programs too frequently, don’t lift heavy enough, and do the wrong exercises. Heck, we even do them in the wrong order and for the wrong number of reps. If it seems overwhelming, you’re not alone.
But I’ve got good news for you:
Progressing with strength training is simpler than you think.
All you need to do is stick to a few basic principles, and I’m going to give you five important ones right here.
1. Stay on the same program for at least 12 weeks. To see muscle definition, you need relatively low body fat, of course, but you also need to build muscle. That doesn’t mean getting all bulked up like a dude. It means growing your muscles a bit bigger so they stand out – look toned, if you will. And building muscle takes time.
Should you switch programs when you plateau or when you get bored? Nope. You should stick to the program and change a few variables of your program like the ones I’m explaining here.
2. Lift heavy. Again, don’t freak out about bulking up. It takes tremendous effort for your body to build muscle, much less mountains of it, so you must lift heavy to get anywhere. Keep lifting 5- and 10-pound weights forever and you’ll stay the same.
For example, if you can do 20 to 30 repetitions of squats (or any exercise), by golly, you are lifting too light. Doing very high reps all the time won’t keep your body adapting. You need to use different rep ranges, as I discuss next.
3. Do the right number of reps and sets. Please don’t think you can always do the same number of reps and build those sexy arms or that firm booty. I’ve had new clients lament that they always do 8 to 12 reps – so why can’t they progress?
You want to rotate among all rep ranges in a cyclic fashion – low (3 to 5 reps), medium (8 to 12), and less often, the high range (12-20 reps). The low range builds strength, enabling you to lift more. The medium range builds muscle, and the high range gives your body a break yet challenges your muscles in a different way.
As for how many sets to do, if you’re a beginner you can stick to two to three sets. Those who have been lifting more than six to 12 months can gradually move up to four to six sets for big muscles and two to four sets for small muscles.
Remember: The more sets you do, the fewer reps you should do. The fewer sets you do, the more reps you should do.
4. Do the right exercises. Stick to mostly compound movements for your chest, shoulders, back, and legs (like squats, lunges, deadlifts, bench presses, shoulder presses, pull ups, and rows). If you want defined arms and calves, you can add in some isolation movements (like calf raises, lateral shoulder raises, tricep pushdowns, and bicep curls).
So as you can see, if your goal is overall strength or full-body conditioning, you don’t necessarily need to train small muscles separately. But if your goal is muscle definition, you’ll want to give your arms and shoulders special attention, but in smaller doses.
5. Recover. One of the first things I look at when a new client comes to me is how often they train. Training too frequently or not enough are very common mistakes and can have a big impact on your progress. Your body needs a chance to recover between workouts because that’s when muscles are repaired (and grow). But you also need to stimulate it enough.
Depending on your goals, beginners can get away with strength training two to three days per week. More experienced lifters can get great results by training three to five times a week.
There are other variables, of course: rest between sets, tempo, and special techniques, to name a few. That’s what makes strength training so fun – there are lots of ways to challenge yourself and keep progressing!
—————————————————————————————————————————————-
Thanks Suzanne, I’m off to go “CRUSH IT!” –> Crazy Cotter
Questions for Suzanne? Hit me up right here. I love helping chicks crush it in the weight room.
_____
Suzanne Digre is a NASM-certified personal trainer who coaches clients online and in-person. With over 15 years of lifting experience, Suzanne also writes at workoutnirvana.com, where she shares her passion for and expertise in strength training and clean eating.
Suzanne loves to connect on social media. Find her at:
Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.
We are a group of volunteers and starting a new scheme in our community.
Your site offered us with valuable info to work
on. You’ve done a formidable job and our whole community will be thankful to you.
Hi,
I have two questions. Maybe I just didn’t got it right, ’cause English isn’t my native language, but what do you mean with “stick to a programm”? Do you mean a special programm somone made for me, or a DVD or what? I actually search for exercises, or better for training sets at Youtube….
Mostly one full body (often Hiit) Training, followed by three-five sets of ab or leg Traning routines. But never the same everyday. I try to do as much different routines as I can…so is that wrong? Should I rather makea one week plan and go with that same plan for 12 weeks?
Second question: What exactly is meant with the different reps? Should I change the repetition number while i train (like 10 squats with heavy weights, 15 with less and in the End 30 with no weigt???)? A parctice example would be really helpful 🙂
Hi Inga!
What I mean by “program” is the set of workouts you’ve chosen to do- whether it’s designed just for you or on a DVD. I would encourage you to use the same basic workouts for 6-12 weeks. You can (1) rotate among 2-3 workouts and/or (2) change variables in the SAME workouts each session (such as doing a different variation of squats some days). But I would NOT do a completely different workout every time. If you continuously change your workouts your results will most likely not be consistent. I talk about this more here: http://workoutnirvana.com/hard-truth-1-youre-revising-the-plan-too-often/
I talk about the concept of reps and sets here: http://workoutnirvana.com/know-your-best-weightlifting-volume/.
I hope this is helpful ! It’s a big topic and tough to go into detail here, but if you have further questions feel free to contact me! http://workoutnirvana.com/contact-me/
🙂
Thank you so much!! This is really helpful. Think I’m going to read for the next few hours 😉 And really good to know about the program thing. This actually is making it way easier for me to work out, ’cause I don’t have to spent hours looking for new and good workouts 🙂 Thank you!! Hope this advices will help me getting that muscles. 2014! My Year! 😀
GO BIG OR GO HOME!! Best advice for EVERYONE in the gym! Do not go to the gym to socialize, or prance around in your thong… GO TO LIFT and GET SWEATY!— And when I say sweaty, I don’t mean gym sex! LOL!
I am carrying excess fat. I am friends with the staff at my gym and a couple trainers and I were talking and they agreed I should focus on leaning out before attempting to build muscle so they say focus on cleaning up my diet (I have been bad) and only body resistance and light ways for now to get the muscle burning calories… which I am going to start doing soon (LOL) and pushing myself during my cardio (swims) which… duh. You mean your supposed to WORK when you work out? I was sailing along.
*lightbulb*
Since then I have fallen in love with pushing myself.
Hi – I have been training for a little over 2 weeks now and I know I’m not supposed to pay attention to the scale but I have only lost 2 lbs. I can feel muscle forming and that excites me and I have already lost a nice amount of inches, but you mentioned above to see muscle definition you need relatively low body fat. I’m 174 would like to lose about 20 lbs but I really am focused on muscle and toning. Will the weight drop as I tone? Should I be doing more Cardio? I do a full body routine 3x a week, for cardio I take spin and boot camp classes and thought that would be enough cardio. The last thing I want is to tone my fat, I want to be thinner and tone. Am I doing this right? Or is this me just being that typical girl and letting the scale get in my head. Please help. 🙂
Good question jackie. I think your focus would be on increasing your metabolism and fat/muscle ratio. So when you add more intervals or lift heavy, metabolism with increase. Weight may not drop as much because you are increasing lean muscle mass, but your body fat will go down. I would measure by how your clothes fit vs. weight
Thank you so much girls. I am proud to say I am a faithful clean eater and have never felt better! I know better not to focus on the scale but every now and then that insecurity pops in and says “Oh no, the number didn’t move. Am I going to end up toning my little chunk that I have now and not lose weight?” Thats just years of thinking the scale was what was important. Slowly breaking that cycle. Strength is where its at! I have done so much research in putting my routine together and I have to trust the process, be patient and be more confident that I am doing it correctly. Thank you again! So happy that I have come across both of your sites.
Such great tips! I’m relatively new to strength training, it can be a little intimidating to go out there on the gym floor, but well worth it. I can see and feel the difference. I am loving the results. I do better with number 2, lift heavy, my neck can’t tolerate the high rep method. I found this so helpful, thank you!
Such great tips! This reminds me that I’ve been neglecting my strength training lately. I miss it. I know that I need to pay more attention to doing the right number of reps and sets.
This is just the advice I have been looking for! Thanks for sharing your expertise. I do get bored and want to switch up my workouts so will make a concerted effort to try your 12 week rule. Yikes, though!
I am wondering about cycling the reps/weights. Would you do a different number/eight each of your 3 workouts per week, or would you cycle every week, or even every month?
I am going to check out your blog…. you will find me as a new follower!
Hey Elle! Great to connect. You’re right to check out my blog for info! I just posted today and you may find this useful: http://workoutnirvana.com/know-your-best-weightlifting-volume/. I’m a big believer in undulating periodization, that is, cycling the reps from session to session. Hope this helps!
Great list! VERY important information. I would also add not to rush each rep. I see a lot of people just try to fly through them when you can benefit so much more for focusing on each move and making it slow and steady. Yes it hurts and is harder but that’s the point right?
I’m so excited to go check out Suzanne’s blog – I must live in a hole since I’ve never read it before. Love all the strength training tips – much as I love running, weight training is a close 2nd!!
Hell to the YES!!! You know I love these tips. Especially the on about lifting heavy.
I’d also add one about fueling. You can lift heavy all day long but if you don’t take in enough protein, you won’t develop. And carbs. And fat. The kitchen counts as a workout!
Love these tips! Thanks Suzanne 🙂 I think the biggest thing I need to work on is to lift heavier. Definitely guilty of sticking to Barbie weights because I was afraid to bulk up 😉
I hear you, it’s challenging to break through that fear (perpetuated by celebrities and media of course!). Keep following chicks who lift heavy and you’ll gain the confidence you need to go there yourself :).
Love this post! I love strength training/weights so much since starting my weightloss journey. I’ve noticed so much progress & I actually have muscles now YAY
definitely something I needed to read!! I’m hit and miss with strength due to always having so much running on my plate, but really post NYC it’s time for more of it!
Oh man I should be lifting more… problem: not a member at a gym! Any tips for what I can do at home with my body weight? I do a lot of push ups and dips but run out of ideas sometimes.
Hi Amy! You can totally get a great workout at home! Download my free “Anywhere Workout” at http://www.workoutnirvana.com. I include progressions so you can keep on goin’ :).
Thanks for introducing me to Suzanne! Just started following her on Twitter and became a fan on FB. Oh gosh I love that picture of Crazy Cotter on the floor. Definitely a favorite…Great guest post and great advice. Thanks for sharing!
love this post! especially the part where you talked about it taking 12 weeks… that seems like a long time, but if you’re making progress for the long term then yes that’s how long it takes! and… itz not like our bodies got the way they are now in a week… it took time! so it takes time to sculpt them, too! and i love “lift heavy!” yes, ladies, yes!!!
Thank you, great tips! I am in weight training since a few months now and loving it. I definitely need to kick my inner beast a little more and lift heavier!
We are a group of volunteers and starting a new scheme in our community.
Your site offered us with valuable info to work
on. You’ve done a formidable job and our whole community will be thankful to you.
Hi,
I have two questions. Maybe I just didn’t got it right, ’cause English isn’t my native language, but what do you mean with “stick to a programm”? Do you mean a special programm somone made for me, or a DVD or what? I actually search for exercises, or better for training sets at Youtube….
Mostly one full body (often Hiit) Training, followed by three-five sets of ab or leg Traning routines. But never the same everyday. I try to do as much different routines as I can…so is that wrong? Should I rather makea one week plan and go with that same plan for 12 weeks?
Second question: What exactly is meant with the different reps? Should I change the repetition number while i train (like 10 squats with heavy weights, 15 with less and in the End 30 with no weigt???)? A parctice example would be really helpful 🙂
Thank you!!
Inga
Hi Inga!
What I mean by “program” is the set of workouts you’ve chosen to do- whether it’s designed just for you or on a DVD. I would encourage you to use the same basic workouts for 6-12 weeks. You can (1) rotate among 2-3 workouts and/or (2) change variables in the SAME workouts each session (such as doing a different variation of squats some days). But I would NOT do a completely different workout every time. If you continuously change your workouts your results will most likely not be consistent. I talk about this more here: http://workoutnirvana.com/hard-truth-1-youre-revising-the-plan-too-often/
I talk about the concept of reps and sets here: http://workoutnirvana.com/know-your-best-weightlifting-volume/.
I hope this is helpful ! It’s a big topic and tough to go into detail here, but if you have further questions feel free to contact me! http://workoutnirvana.com/contact-me/
🙂
Thank you so much!! This is really helpful. Think I’m going to read for the next few hours 😉 And really good to know about the program thing. This actually is making it way easier for me to work out, ’cause I don’t have to spent hours looking for new and good workouts 🙂 Thank you!! Hope this advices will help me getting that muscles. 2014! My Year! 😀
awesome! Keep us posted Inga!
GO BIG OR GO HOME!! Best advice for EVERYONE in the gym! Do not go to the gym to socialize, or prance around in your thong… GO TO LIFT and GET SWEATY!— And when I say sweaty, I don’t mean gym sex! LOL!
heck ya!! 😉
Some very sensible advice! It’s time for women to say no to pink little dumbbells if they want their strength training actually do something 🙂
great tips, thanks Suzanne!!!
xoxo
Love these!! Thanks so much Suzanne! I can’t wait to check out your blog!!
Hey Brittany, thanks for reading!
I am carrying excess fat. I am friends with the staff at my gym and a couple trainers and I were talking and they agreed I should focus on leaning out before attempting to build muscle so they say focus on cleaning up my diet (I have been bad) and only body resistance and light ways for now to get the muscle burning calories… which I am going to start doing soon (LOL) and pushing myself during my cardio (swims) which… duh. You mean your supposed to WORK when you work out? I was sailing along.
*lightbulb*
Since then I have fallen in love with pushing myself.
My question is… do you think I am doing it right?
you, carrying access fat? I bet it is beautiful curves! I don’t think you need to lean out friend. Just focus on the getting stronger.
well…. I guess in a certain sense my “wine rack” I’ve got going is a beautiful thing, LOL,
Hi – I have been training for a little over 2 weeks now and I know I’m not supposed to pay attention to the scale but I have only lost 2 lbs. I can feel muscle forming and that excites me and I have already lost a nice amount of inches, but you mentioned above to see muscle definition you need relatively low body fat. I’m 174 would like to lose about 20 lbs but I really am focused on muscle and toning. Will the weight drop as I tone? Should I be doing more Cardio? I do a full body routine 3x a week, for cardio I take spin and boot camp classes and thought that would be enough cardio. The last thing I want is to tone my fat, I want to be thinner and tone. Am I doing this right? Or is this me just being that typical girl and letting the scale get in my head. Please help. 🙂
Good question jackie. I think your focus would be on increasing your metabolism and fat/muscle ratio. So when you add more intervals or lift heavy, metabolism with increase. Weight may not drop as much because you are increasing lean muscle mass, but your body fat will go down. I would measure by how your clothes fit vs. weight
So true Lindsay, great points. In this case it’s best to build muscle, do cardio, and focus on diet. Did I mention diet? 😉
Thank you so much girls. I am proud to say I am a faithful clean eater and have never felt better! I know better not to focus on the scale but every now and then that insecurity pops in and says “Oh no, the number didn’t move. Am I going to end up toning my little chunk that I have now and not lose weight?” Thats just years of thinking the scale was what was important. Slowly breaking that cycle. Strength is where its at! I have done so much research in putting my routine together and I have to trust the process, be patient and be more confident that I am doing it correctly. Thank you again! So happy that I have come across both of your sites.
Love this, great advice! It’s definitely overwhelming to start a strength training routine when you are a newbie, but these are great tips!
Such great tips! I’m relatively new to strength training, it can be a little intimidating to go out there on the gym floor, but well worth it. I can see and feel the difference. I am loving the results. I do better with number 2, lift heavy, my neck can’t tolerate the high rep method. I found this so helpful, thank you!
So glad you found a way to make it work. I have an old neck injury and weights have definitely helped.
Excellent tips! Thanks for the post, Suzanne!
Such great tips! This reminds me that I’ve been neglecting my strength training lately. I miss it. I know that I need to pay more attention to doing the right number of reps and sets.
Get in there and push hard, you’ll love the results!
This is just the advice I have been looking for! Thanks for sharing your expertise. I do get bored and want to switch up my workouts so will make a concerted effort to try your 12 week rule. Yikes, though!
I am wondering about cycling the reps/weights. Would you do a different number/eight each of your 3 workouts per week, or would you cycle every week, or even every month?
I am going to check out your blog…. you will find me as a new follower!
Hey Elle! Great to connect. You’re right to check out my blog for info! I just posted today and you may find this useful: http://workoutnirvana.com/know-your-best-weightlifting-volume/. I’m a big believer in undulating periodization, that is, cycling the reps from session to session. Hope this helps!
Great list! VERY important information. I would also add not to rush each rep. I see a lot of people just try to fly through them when you can benefit so much more for focusing on each move and making it slow and steady. Yes it hurts and is harder but that’s the point right?
Thanks Katie, that is such an important point. Slow down and enjoy and fun!
Love these tips! I’ll head over to Suzanne’s blog now! Since I am all about weight training I love reading others talk about it too!
be prepared to have a serious girl crush on Suzanne. 😉
You mean like my girl crush you YOU?!
I’m so excited to go check out Suzanne’s blog – I must live in a hole since I’ve never read it before. Love all the strength training tips – much as I love running, weight training is a close 2nd!!
you will love her Kim! glad you can connect!
Love this! My lifting has been on auto pilot lately. Need to mix it up!
Hell to the YES!!! You know I love these tips. Especially the on about lifting heavy.
I’d also add one about fueling. You can lift heavy all day long but if you don’t take in enough protein, you won’t develop. And carbs. And fat. The kitchen counts as a workout!
i like that! kitchen as a workout. YES YES!
Because you can’t out-crunch a bad diet: http://www.sprint2thetable.com/2012/11/work-it-out-kitchen-edition/
Love, love LOVE!! I am so happy in the gym now and love these tips!
totally UP your ALLEY!
Love Suzanne! She is my ‘sista in strength’!
Big hugs T!
big group hug!
Love these tips! Thanks Suzanne 🙂 I think the biggest thing I need to work on is to lift heavier. Definitely guilty of sticking to Barbie weights because I was afraid to bulk up 😉
I hear you, it’s challenging to break through that fear (perpetuated by celebrities and media of course!). Keep following chicks who lift heavy and you’ll gain the confidence you need to go there yourself :).
LOVE this. That pic at the end is priceless.
Love this post! I love strength training/weights so much since starting my weightloss journey. I’ve noticed so much progress & I actually have muscles now YAY
Kudos to you! Strength training is a MUST during weight loss to prevent muscle loss, and as you’ve seen, change your body composition!
Love Suzanne! She’s a smart, heck-of-a-fit lady and this post is full of great advice!
Right back at you Amanda!! xo
Thanks for the tips. There are certainly some good ones! 🙂
definitely something I needed to read!! I’m hit and miss with strength due to always having so much running on my plate, but really post NYC it’s time for more of it!
Looking forward to hearing how you’re hittin’ the weights Amanda!
Great tips!!! THANKS
Great tips!
Thanks Heather 🙂
Oh man I should be lifting more… problem: not a member at a gym! Any tips for what I can do at home with my body weight? I do a lot of push ups and dips but run out of ideas sometimes.
Hi Amy! You can totally get a great workout at home! Download my free “Anywhere Workout” at http://www.workoutnirvana.com. I include progressions so you can keep on goin’ :).
I LOVE SUZANNE – that is all! 🙂
Right back at you Jody, you know how I loves you!!!
Thanks for introducing me to Suzanne! Just started following her on Twitter and became a fan on FB. Oh gosh I love that picture of Crazy Cotter on the floor. Definitely a favorite…Great guest post and great advice. Thanks for sharing!
Hey thanks, so great to connect with you!! Crazy Cotter, luv!!!!
it explains my recovery. LOL!
Such great tips! Thanks for sharing! I will definitely be implementing these at the gym today
Woot! Would love to hear how it goes 🙂
Thanks for the tips, Suzanne and Lindsay! I want to focus on strength training this fall/winter, so this is perfect!
Good luck Abby, that’s the perfect time to get after it!
Love Suzanne! Met her at Fitbloggin! I can’t wait to be able to consistently strength train!
Was fun meeting you Kat in person Kat! Looking forward to hearing how you’re crushing it 😉
These are such great tips! Especially because I tend to just wing it… I love the emphasis on recovery, too. I’ve learned that the hard way!
Hey Laura! Let me know if you like your results better with a bit of a plan 🙂
Wow, I love what she said!! Especially the rep part. That’s so handy!!
Enjoy Char!
uh oh your site went crazy on me 🙂
SUZANNE and almost as much as I am wholly and utterly smitten with the iron. she knows her stuff….
Love you both like crazy!!!! Wholly and utterly smitten… that couldn’t describe our iron addiction any better <3
OH HOW I LOVE ZUZANNE.
i love wonder woman suz too!
110% truth to this and I love it!!
I have been lifting heavy for almost a year and the results are amazing and in turn I have become a better runner for it.
There is no more music to my ears than this, Natalie! Nice job sticking with it.
love this post! especially the part where you talked about it taking 12 weeks… that seems like a long time, but if you’re making progress for the long term then yes that’s how long it takes! and… itz not like our bodies got the way they are now in a week… it took time! so it takes time to sculpt them, too! and i love “lift heavy!” yes, ladies, yes!!!
I’m glad to hear you liked the 12-weeks part, Linz :). What you say is absolutely right on!
Thank you, great tips! I am in weight training since a few months now and loving it. I definitely need to kick my inner beast a little more and lift heavier!
Nice job Lucie, keep that right up!