4 Principles For Effective & Sustainable Strength Training

2) Train All the Major Movements

A well-rounded strength training program should address all of the major movement categories. Below is a break down strength training movements:

  • Squatting – squats, lunges, step-ups, etc.
  • Hinging – deadlifts, kettlebell swings, RDLs, etc.
  • Reaching – presses, overhead carries, push-ups, etc.
  • Pulling – rows, pull-ups, chin-ups, etc.
  • Core – plank, plank with arm lifts, contralateral limb raises, etc.

Addressing these fundamental movement patterns will build a solid foundation. Remember, Friends don’t let friends skip leg day!

3) Don’t Over Do It

There is such a thing as pushing yourself too hard. Training to utter failure every session impairs recovery, increases the risk of injury, and can negatively impact the rest of your training week. Every now and then, it’s good to push past your limits. But if you do it every day, you’re asking for trouble. Push yourself and get a good session in, but respect your breaking point.

It’s easy to feel like you wasted your time if you finish a workout and aren’t gasping for breath, laying in a pool of sweat, or walking out of the gym with wobbly legs. The results of your training stem from what you do in a session, not how you feel after a session is over. Train hard, but don’t over do it!

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