Strength Training 101


At a loss when it comes to how to effectively strength train, especially as a beginner? I’ve got you covered! Whether you’re just starting out, or have been strength training for awhile, here are some tips and tricks I encourage everyone to follow, regardless of where they are in their fitness journey!


1). Focus on the entire movement


You should be controlling the weight through the entire movement. If you find you’re dropping the weight, or losing control toward the end of the muscle contraction, that’s a sign you’re lifting too heavy. When you focus on the entire range of movement, you ensure you’re maximizing those muscle fibers, and avoiding any injury.


2). Gradually increase your reps


A good starting point is 8-10 reps of a movement. Once you can do 12-15 reps, it’s time to increase the weight. You never want to increase the weight too soon; you’ll risk injury if you aren’t completely comfortable completing the full range of movement at that weight.


3). Incorporate upper push/lower pull exercises

I go more in depth on this with my 1:1 clients, but essential you’re alternating between exercises that are a pull or a push on your upper and lower body. For example, cable pushes are an upper push exercise, lateral pull downs are an upper pull exercise.


Which one of these did you find the most helpful? Let me know in the comments, or come let me know over on Instagram, @alexandraraye05

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