Don’t Just Work Hard, Work Smart

13 Feb

work-smart[1]“More is better” is a philosophy that applies to a lot of different situations.  When it comes to strength training, though, more (reps, sets, days) is not necessarily better.  As a matter of fact, research indicates that more can be associated with a diminishing return.  Don’t gauge the effectiveness of your exercise routine by the amount of time you spend in the weight room.  Instead, take a closer look at what you accomplish — in both the short- and long-term.  Effort is important… you’ve got to work hard.  But hard work without a purposeful plan won’t get you very far.

What is Your Goal?

First of all, have a goal.  There are several different reasons for strength training.  Most people who workout want to realize improvement in one or more of the following areas:

  • Strength
  • Power
  • Speed
  • Agility
  • Athleticism
  • Hypertrophy (size)
  • Endurance
  • General fitness
  • Weight management

It’s important to understand what you want to accomplish, since different strategies are necessary to achieve different results.  A strength and conditioning professional can help you sort out things like exercise selection, intensity level, sets, repetitions, rest intervals, and days per week.  Make sure to align your plan with your goal(s).

Commit Your Plan to Writing

Once you’ve decided on the plan/strategy that’s right for you, put it on paper (or, I guess, in your smart phone).  Create a workout chart to track your activity and progress.  Refer to them frequently.

Be Aggressive but Realistic

You should challenge/push yourself a little more with each subsequent workout — add a little more weight, one or two more reps, or the speed at which you progress through the exercise.  Don’t allow yourself to plateau.  Your body will adapt to your current level of activity, so variety and progression is the key.

Organization/Commitment

Don’t leave your workout for when you “have” time.  You’ve got to make time for strength training.  Treat it as you would any other appointment or priority — schedule it in advance.

Get STRONGER, Get FASTER!

Your thoughts?

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