It is easy for so many girls As kids, they lose motivation doing a weight routine and feel stagnant. Not seeing any improvement is very demotivating. The good news? There are many ways to give life again to our training. Here are 13 of our favorite ways to help make weight training more effective.
1. Look at the clock
Training can be ineffective if you constantly take breaks or go on hikes to refill your water bottle to waste time. Make sure, through a clock or chronometer that you don’t lose too much me during training. It is important to maintain the hot muscles to reduce the risk of injury and to make training effective. As for the rest time, it varies depending on each person’s objective. The correct duration can be between one minute and five.
2. Skip the machines
Weights are the best option if we want to do a session extra-intense since exercise machines require less effort. Without the help of a machine, the muscles need greater stabilization. The same thing happens with bodyweight exercises, they can be more effective in the strengthening of the muscles than the workouts performed on the machines.
3. Combine strength and cardio
Many people separate toning and cardiovascular exercises, but it doesn’t have to be that way. It’s important to add cardio exercises (like jumping rope or running 20-second sprints) into your weight circuit.
4. Maintain posture
Contracting a muscle or keeping it in one flexed position (such as isometric exercises or static lifting) provides greater endurance. Instead, this level of resistance cannot be achieved through traditional isotonic exercises (i.e. lifts that are in constant motion). You can start by maintaining stability with a pilates ball and our weights, placed on the squatting wall for 30 seconds. As muscle strength and endurance improve, the duration must be increased.
5. Embrace instability
The workout doesn’t need to look like a Cirque du Soleil performance, but adding exercises that need balance can bring great results. Exercises that require balance stimulate more muscles than the same exercise performed in a stable position. Try doing simple exercises like squats or push-ups on a bosu or pilates ball.
6. Train one side at a time
Perform unilateral exercises that force each arm or leg to work regardless (like pistol squats or one-arm push-ups) will build more force quickly on each side. The same is not true for bilateral exercises that work both sides of your body at the same time (standard squats or push-ups). In addition, unilateral exercises help to develop the side that we want, in this way, we balance muscle development and equalize the strength of our body.
7. Add resistance
There is an open debate about whether it is more effective to raise a lot of weight or better than this one light and requires little effort. A recent study explains that both are equally effective, as long as the muscle is worked intensely. You are more likely to exhaust your muscles if you lift heavy weights (perhaps after 10 repetitions instead of 25 with light weight) and also gain The intensity will be adjusted if the work requires greater effort in a short time.
8. Create a weight circuit
Quickly moving from one exercise to another is a good way to create a time-focused workout. When creating our circuit, we have to make sure that the exercises are directed to different muscle groups. In this way, we avoid muscle exhaustion. We have to give the muscle group enough time to recover before training it again.
9. Explosive exercises
Explosive exercises, such as salt in a box, target the muscle fibers of fast twitch. These products can have more force than slow twitch fibers.
10. Target for failure
We can find ourselves facing failure when the muscle is so exhausted that can’t finish a rep. In this situation, it is important to try to overcome the limit striving. In this way, we will increase the strength and size of the muscles.
11. Keep track of the weight you lift
It is difficult to monitor progress without keeping track of the weight you are lifting. It is important to use an exercise diary or a smartphone app to maintain motivation during each weight training session.
12. Find a workout partner
People who have an exercise partner are more likely to stay active than those who do it alone. Practicing exercise with a friend increases the performance of the exercise. We feel more motivated to train more often and to lift weights or do exercises that require greater effort. Plus, it’s a lot more fun.
13. Make it social
We need to hear the goals of others to feel motivated. Sharing goals and achievements on social networks is motivating for us and for the people who follow us.
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