It’s no lie that improving your strength is one of the most demanding fitness workouts. The commitment, the strain, the soreness and the pain are all part and parcel of improving the strength and size of your muscles.
As muscles begin to build, power often comes into play in which strength becomes strength at speed and can be a devastating attribute to have.
It’s always worth acquiring the knowledge and guidance of a qualified personal trainer. They will be able to understand what you want to achieve from your training and help devise a workout that will be effective and reduce the risk of injury. You never know, you may even discover a new career path!
Finding reputable personal trainer courses will ensure that you gain the required qualifications, providing practical experience and theoretical understanding, enabling you to discover a new and rewarding career.
Whether you’re looking at improving in your sporting field, or simply looking to build for personal gain, it is important to remember a few things:
#1 – Eat Right
As the saying goes, you have to eat big to get big. But this doesn’t mean eating rubbish. The body needs good, quality fuel, such as chicken, fish, whole grains, vegetable and fruits. This will create a sufficient energy surplus for your body to utilize as well as supplying the body with a high protein and nutritious diet. By eating more quality foods more frequently throughout the day (3-5 meals a day), you will begin to see noticeable growth.
#2 – Rest
Rest is of the highest importance when it comes to strength and power training. Maximal efforts are needed over shorter sets. Exercises must be performed at maximum power. The thing to remember is that it is all about quality over quantity and if you feel your efforts demising or slowing down, take time to rest or reduce the load.
#3 – Heaviness – It’s All Relative
Your body adapts to the high stress levels it is put under. Lifting heavier weights will put your muscles under greater stress, making them stronger. But weight is relative to the individual; what may be heavy for one, may be lighter for the other. So it is important to find a weight that you’re confident you can properly work with. For heavier weights, always have a friend/instructor on hand to spot you.
#4 – Exercises
This is where strength and power can be separated. You want to utilize compound exercises when strength training should focus on major muscle groups, using more than one joint and multiple muscles throughout single exercises.
Power training requires more explosive movements. Think about the movement that require high levels of power – kicking, sprinting, throwing, jumping – and consider exercises that replicate these movements. This includes exercises that allow you to leave the floor or weight you are lifting as well as those that involve a medicine ball.
#5 – Calm The Cardio
Cardiovascular exercise over long durations, at a low intensity breaks down muscle which is the opposite of what you are trying to achieve. 2-3 short cardio exercises a week is all that’s needed to maintain your cardio and not affect the progress of your strength & power training.
By following these simple tips, and sourcing the experience of a personal trainer, provide a great foundation for your work out. Now the hard work begins….
This post was written by Phil Warrington, a fitness enthusiast, and discusses tips to improve strength and power training. For reputable personal trainer courses, he recommends Body Aid Solutions ; an established supplier of a range of recognised online personal trainer courses, providing the qualifications for your new career in health & fitness.