Strength training isn’t just about building or building muscle. As the name suggests, it aims to strengthen your body and health.
A common misconception about strength training is that it always leads to “big muscles.”
It actually doesn’t happen that quickly. It all depends on your goals. For example, if you want to build lean muscle without adding mass, keep the resistance and weight moderate. In that case, increase the number of repetitions instead.
Strength training has been part of my regular exercise routine since I was 15 years old. And I can say that it is really effective. improves mood and energy. I feel so much better and stronger. It’s also good for sleep and cardiovascular health.
From what I’ve seen, people who aren’t seeing the benefits of strength training are either doing too much, or not training enough. This is a very simple routine that I have followed for the past 20 years or so.
Step 1: Make consistency super easy
I want my workouts to be sustainable. One of the reasons people stop training is because it interferes with their life and work. Work suddenly gets busy or there’s an emergency at home, and you end up not training for weeks. That’s because “I don’t have time.”
That’s why I try to complete my routine (or at least half) in 15-20 minutes.
No matter how busy you are, you can always spare 15-20 minutes for a workout. When you feel like scrolling through your phone, try exercising right away instead.
Aside from that, We recommend training 3 times a week. You don’t have to do weight training every day. Even if you can’t go three times, keep him to two times a week, especially if you do endurance training on other days. (But never just once a week; one workout is not enough).
Think about what works best for you. Set the time and day of the week for training.and dedicated Whatever happens, go for it.
Step 2: Decide which splits/routines to do
You can break up your routine to focus on specific areas of your body.
- Training twice a week: The first day is an upper body training session. The other day was the lower body edition. Between training sessions it is recommended to take 2-3 days of rest.
- Training 3 times a week: On the first day, you can focus on pushing motions for your chest and triceps. Day 2 focuses on back and bicep pulling. That way, on the third day you can focus solely on your legs. Take a day or two of rest between training sessions.
By splitting your workouts accordingly, you can allow your body to recover while continuing with other exercises.
Step 3: Perform these exercises for each major part of your body.
People often have problems with their major muscles. Therefore, we will focus on them first. You can focus on the next part.
- chest: I recommend two main exercises. First up is the bench press. Then the cable will fly. If you can’t go to the gym, you can also do push-ups instead of bench presses.and get some good dumbbells Can be used as an alternative to cable fry at home.
- return: It’s a pretty basic workout, whether it’s pull-ups, pull-ups, or sitting cable rows if you’re at the gym.
- leg: Squats, deadlifts, kettlebell swings.
- Shoulders, biceps, triceps, calves: Two to three exercises for each muscle is enough. You can also add in some exercises that work smaller muscles, such as your shoulders (on strength training days) and calves (on leg days). curls, calf raises, etc.
For a 30-minute routine, you can do 3 sets of 12 to 15 repetitions. You can do a little more if you have time. I usually train for 45 minutes. No more is needed.
Step 4: Eat enough protein
When you start lifting weights, you need to eat more protein. How much protein do I need?
You can execute the following formula: axb = c.
- be Is your weight in kilograms (kg)?
- b This is the number of grams of protein required per kg. To determine “b” it is best to consult a medical professional. However, if he is in good health but does not exercise much, generally he can use the lower limit of 0.8 kg. or more, such as 1.2 g to 2.0 g per kg, if you are under stress, recovering from illness or injury, participating in intense weight or endurance training, pregnant, or older. Please use a high number.
- c Indicates the ideal amount of protein you should consume per day
For example, a 154-pound man who exercises regularly and weight-trains, but does not train at an elite level, can aim for 1.7 g of protein per kg of body weight.
This is 154 lbs / 2.2 = 70kg (a). 70 kg (a) X 1.7 (b) = 119 grams of protein per day (c).
I maintain my protein by eating eggs every day and having something like a protein food for dinner. I don’t like protein powder so I like to eat egg whites instead.
30-40% of my diet is rich in protein. If available in your area, Icelandic yogurt called Skyr. It is quite rich in protein.
Consistency is key when lifting
Consistency is truly the key to building strength. Strength training is not a quick fix. With consistent effort and a well-planned training program, progress and gains will come.
It’s important to remember that results don’t come overnight. Rather, those who consistently show up and put in the work will reap the rewards over time.
Whether you commit to a set number of strength training sessions per week or focus on progressive overload, consistency is the foundation of strength gains.
