Training for Strength

When you talk to people in the gym or and others that have just started working out most of them have basically the same goals: to cut a little fat, gain a little muscle, and mainly just look better.  There is no shame in having these as goals, if everyone is completely honest I doubt there is anyone who would not mind looking a little better in a bathing suit.   What I do not like about that goal is it is not quantifiable.  How can you reach a goal that cannot be quantified?...you can’t. 

Some people decide to quantify the goal by making it a weight loss goal.  But numbers on a scale can be misleading.  Someone can eat a calorie deficit diet and lose weight while their body fat percentage is increasing due to lost muscle.  You can also gain weight on the scale while still losing fat due to muscle gains.  Lastly, weight fluctuates A LOT based on water retention, carbohydrate intake, and various other factors that can leave someone demoralized and demotivated with their workout routine when stepping on the scale. 

Enter: Training for Strength. 

Typically no one starts working out saying that their goal is to gain a lot of strength.  In general it seems like a lot of people are scared of gaining strength because they do not want to get bulky.  I will make you a promise gaining strength and performing exercises such as squats, pull ups, or deadlifts does not instantly make you look like Arnold in the 70s. 

What I like about training for strength gains is that it is quantifiable and if you put the work in your strength can steadily increase.  You can easily track your strength gains to help keep you motivated to keep hitting the gym.  As you track your gains you can also start to realize how other aspects of your health impacts your strength.  Adequate sleep and diet in addition to your workouts also affects your strength gains, all of which can be easily correlated in your  training. 

Gaining strength does not mean that you can only lift more weights in the gym, it also cuts fat (both while strength training and throughout the day with increased muscle mass), makes you look better, and makes everyday tasks easier.

The Pros of Strength Training: Losing fat, making everyday tasks easier, look better, etc.

The Cons of Strength Training: You are people’s first call then they are moving, as you look better you have to answer a bunch of questions about your diet and workout routine (clearly there are not many negatives)

Where to start:  For someone new to strength training (or maybe any physical training) I think a great place to start is body weight movements…air squats, sit ups, pushups, dips, and pull ups can do wonders for overall strength and body tone.   While the weight used is your own body weight what can be quantified is reps completed.  I think that the “Recon Ron” program is great for all of these body weight movements:

You pick a week where you can complete all 5 sets with the reps shown; do the exercise the prescribed reps between 4-6 times a week and then increase to the next week.  It will not be long before you are doing many more of these movements in one set than you ever thought possible. 

As you continue to start working out for strength gains you will quickly notice that you are looking better and better in the mirror and actually accomplishing that original goal to look better in a bathing suit…the difference being you have been able to quantify your gain by increasing your strength numbers.

If you have any questions about strength training shoot them my way.  If I do not know the answer myself I can probably point you in the right direction. 

-Keane

Keane @Steelfitllc.com