Strength training exercise: 7 tips for an effective program

strength training exercise

Until you start seeing results, you cannot call your strength training routine an effective program. An effective strength training program is characterized by results and achievements of your previously set goals. How can you make your strength training exercise effective? I have put together 7 fool-proof steps that work. Here goes.

1. Design a realistic program

Many strength training exercises focus on different muscles in the body. To have an effective program, you have to know which exercises to perform for your body shape and size. 

This is where planning your program comes in. You can employ the services of a gym instructor or read up articles like Strength Training Exercises for Beginners. Then map out a realistic plan that will help you achieve an effective program. 

List out the exercises that are perfect for you, create a schedule that you can use and decide on the right place to perform your exercises. 

These are some of the things you should consider. 

It is also important that you are honest with yourself and set a realistic objective and time frame. Remember, you will not see your desired results in a day, so you have to make plans on how to achieve them. 

2. Build up your routine

In order to avoid fatigue or frustration with your routine, you have to take it easy. Start with small reps and simple strength training exercises that will not hurt or frustrate you. 

You can start with modified beginner exercises like push-ups. Next, you can try intermediate exercises like Romanian deadlift before you attempt a professional and proper deadlift. 

Alternatively, you can seek the advice of a personal trainer who will help you plan your routine and ensure that you have an effective program. 

The idea is to ensure that you do not sustain injuries or abuse the entire program. Gradually building up your routine will help you develop and improve while achieving your body goals.  

3. Be consistent

Consistency is the key to achieve an effective program. If you have a routine that recommends daily workout, then you must exercise daily. 

Sometimes it is recommended that you exercise two or three times a week, depending on your expectations. Whatever the routine requires, you have to stay with it. 

You will not develop abs or strengthen your muscles after one week. 

Consistently building your muscles or trimming those fatty areas will train your muscles and help you gain as much strength as you desire. Consistency entails following your strength training exercises strictly. 

Try not to disrupt the program, however, if you do, refrain from trying to make up for lost days in one day. 

4. Proper dieting and warm-ups

To have an effective strength training program, you need to eat right. If you are trying to reduce belly fat, for instance, you should cut down on junk and carbs.

Eating junk while trying to achieve lean muscles is counterproductive. 

There are nutritious foods like dietary proteins that aid your muscle building and strength training. 

Furthermore, before your strength training routine, it is advised that you warm up a little. Brisk walking or jogging is one way to release your muscles for the workout ahead. 

Warm-ups are very important because cold muscles are more prone to injury than muscles that are warm. 

This means that warm-ups will increase flexibility, oxygen and blood flow which will, in turn, lower the risk of injury. A proper diet accompanied by warm-ups is one way to get the most out of a strength training program and live healthier. 

5. Get enough sleep

The role of adequate sleep and rest in strength training exercise programs is vital. Sleep and exercise complement each other. 

How? 

On the one hand, muscle strength and coordination improve with sufficient sleep. On the other hand, strength training exercises help you sleep better. 

The exercise-sleep relationship works both ways to ensure that you achieve an effective strength training program.  It is also important to note that muscle repair and growth happens only or mostly during sleep. 

During your routine, it is advised to maintain a consistent sleep schedule of 7-9 hours a day. This will increase your chances of achieving an effective strength training program. 

6. Stick to your routine

Achieving an effective strength training routine requires discipline and faithfulness to your routine. The number of times you exercise in a week, the number of reps you do and how long you perform each exercise all constitute your routine. 

Staying faithful to this will go a long way in training your strength and building your muscles over time. 

Do not give in to the temptation to skip some days and make up for them later. Your routine serves as your prescribed dosage which you must follow to achieve ultimate results. Sticking to your routine is an unbreakable rule which you must adhere to. 

7. Consult a professional instructor

There are various strength training exercises that you can do in the comfort of your home. As a result of this, you may not see the need to consult a specialist. However, letting a specialist guide and supervise your routine will help you achieve your goals.  

The role of an instructor includes teaching, assisting, encouraging and challenging you to achieve an effective program. A good instructor ensures that you stay true to your program and not give up halfway. 

Also, being accountable to someone will help you stay focused. You may also need help with some of the equipment and exercises. Depending on your progress, you may need a professional to either change or modify your routine. A professional instructor or coach is very important in achieving an effective program. 

In conclusion, it is very possible to start seeing the result in the first four weeks of your program. However, to achieve this, you have to ensure that you play your own role by following the tips listed in this article. Fitness is not a dream and strength training is a realistic goal. The progress you make is dependent on how much effort you put into your program.  

Read the next helpful post: 7 Effective Stretches to ease Back Pain