Strength training is a powerful tool for building both physical and mental strength. Whether you’re a beginner or experienced in the gym, there is always room for improvement and growth. Here are some of the most important factors to keep in mind if you want to get stronger and build a solid foundation for your health and training.
1. Follow a training program
One of the best things you can do to develop your strength is to follow a well-designed training program. A program helps you plan your workouts in a structured way, so you know exactly what to do every time you train. Our programs in Livity, such as Thick & Strong or Total Transformation, are designed to help you build strength step by step, and by following them, you can maximize your results.
Having a plan also makes it easier to stay motivated and track your progress over time.
2. Technique: The key to success
Technique is one of the most crucial aspects of strength training. When you learn proper technique, you reduce the risk of injury and increase your chances of lifting heavier weights over time. It’s not just about moving correctly, but also about finding the right balance between strength, flexibility, and stability.
If you’re unsure about your technique, we’re here to help at Livity, both through our exercise instructions and in the chat. Small adjustments in how you perform an exercise can make a big difference to your results, and we’re more than happy to support you every step of the way!
3. Practice makes perfect
It can’t be said often enough: practice makes perfect. The more you train, the better you get. This is especially true when it comes to compound exercises like squats, deadlifts, and bench presses – three classic movements that target large muscle groups and are excellent for building strength.
4. Warm-up – prepare your body
Warming up is a must for every workout, but especially before heavy compound lifts. A proper warm-up prepares your body for the physical load ahead and also helps you perform better during your session.
When warming up for a heavy lift, gradually increase the weights and focus on performing the movements with perfect technique. Learn to breathe correctly – a deep breath into your belly before each lift stabilizes your core and helps you lift more safely and effectively.
Explosiveness is another important factor. Being explosive in your lifts, from warm-up sets to working sets, helps you handle the weights better and increase your strength over time.
5. Rest between sets
Rest is often an underrated part of strength training. To perform optimally and lift as heavy as possible, it’s important to rest enough between sets. When training for strength, the guideline is to rest about two minutes between sets, or until your heart rate has returned to its normal level.
It’s important not to rush through sets or try to keep rest times too short, as this can prevent you from performing at your best. Rest enough to gather energy for the next set, especially during heavier lifts.
6. Recovery – more important than many realize
During your workout, your muscles break down, and it’s during rest and recovery that they rebuild and get stronger. Giving your muscles enough time to recover is crucial for your long-term progress.
If you feel tired or sore in your muscles, it’s important to give your body the rest it needs. Training without enough recovery can lead to overtraining and injuries, which slows down your progress. Therefore, prioritize rest, sleep, and proper nutrition to give your body the best conditions to build strength.
Summary: Your path to strength
Building strength is not just about lifting heavy weights – it requires planning, technique, patience, and recovery. By following a program, focusing on proper technique, and giving yourself time to recover, you can gradually get stronger and reach your goals.
So what are you waiting for? It’s time to get started with your strength training and build the strong, enduring body you deserve! If you need help finding the right program for YOU, we at Livity are here to support you on your journey to strength!
Anna StĂĄlnacke
