Are you bored with your current weight training routine? Do you want to see results quickly? Pick one or two of the following weight training tips, grab your weight lifting gloves, and start taking your fitness to the next level:
1. Decrease the Reps: As a result, you’ll be able to lift heavier weights and challenge your muscles to respond. If you typically perform between 8 and 10 reps, try 6 per set with a weight that is 10 to 20 percent more than usual. This small change brings big results as your muscle fibers expand to handle the new volume.
2. Change from Machines to Free Weights (or Vice Versa): The Florida Institute of Neurosciencerecommends using a variety of training options. If you are stuck on the machines, give free weights a try to engage more stabilizing muscles, but be careful not too cheat and sway or lift the weights too quickly. If you are a free-weight-aholic, take your workout to machines for a bit to practice form and really target stubborn muscles.
3. Perform New Exercises: Yes, you have your favorites and the ones that have gotten you this far, but it may be time to add something new to your repertoire. A change in hand position or exercise angle can help boost your training. For example, perform biceps curls with your palms down instead of up to enhance your forearms. Or, challenge yourself by adding a killer kettlebell workout to the mix.
4. Use Full-Body Movements: Instead of performing one exercise for each individual body part, select a movement that uses multiple body parts. A great exercise is the clean and press. You target both your upper and lower body plus rely on your core for stability. Other full-body exercises include squat thrusts, lunges with arm curls, sumo squats with overhead extensions or deadlifts with a front shoulder raise.
5. Remember to Rest: Your recovery is as important as your workout. If your muscles are not given time to repair the damage you’ve done, they will not grow. Instead, muscles will continue to get weaker and are more at risk for injuries. As a rule of thumb, aim to rest for a minimum of 24 hours between strength-training sessions. For larger muscle groups such as your back, glutes, legs and chest, you should strive for a 48-hour rest period between workouts. This does not mean you cannot train other muscles, just avoid doing the same exercises.