The 3 Principles to getting stronger
Every personal training client that starts at Blinco Built has “getting stronger” in their top 3 priorities
Not in a powerlifting, want to lift 200kgs kind of way
We aren’t that gym
But in a “I want to still be able to run, and play with my kids in 10 years” kind of way
Getting strong is pretty simple really
There are 3 main principles to adhere to and you’ll be most of the way there
Of course, showing up and training is a given!
First principle is overload!
You must lift heavy enough to challenge the muscles to grow
In other words, you must overload them!
This is probably the area most people go wrong to start with
Worried about form, they don’t lift heavy enough
Which is exactly where a good coach comes in!
Second principle, progression
We generally sum these first two up with progressive overload
So, once you start overloading your muscles your strength will increase
Which means that to continue overloading them you need to progressive increase the difficulty
There are 1 million ways to do this
To keep it simple we’ll say you can lift a heavier weight or you can lift the same weight more times
And it doesn’t have to be dramatic
The 3 principles in action:
Let’s say you squat 3 sets of 8 reps at 40kg
The next you might lift the first 2 sets of 8 for 40kg and then the last set you could try 42.5kg or maybe even 40kg for 9 or 10 reps
That’s progression! Keep it simple
Your muscles don’t grow in the gym, they grow when you sleep!
So sleep is critical to recovery, as is nutrition plenty of veggies and protein, enough water, relaxation
All of the good stuff will help your muscles grow bigger and stronger with time
Stick to those principles and you’ll be 90% of the way there!