In order to build muscle strength, our training program need these three things:
1. LOW REPS IN RESERVE
We need to work hard enough. It’s essential that each exercise challenges you adequately to promote growth and development. How do you know if you’re working hard enough? I encourage the women I work with to use reps in reserve as a measure for this. Pay attention to the number of reps and sets prescribed for each exercise, as well as your perceived exertion or “reps in reserve” (RIR). If you feel like you could easily perform way more reps than prescribed, it’s a sign that you need to increase the difficulty by selecting a harder version of the exercise. WE’RE AIMING for 2-4 reps left in the tank at the end the set. If you’ve got 20, the exercise needs to be harder
(There are lots of ways to work harder)
2 PROGRESSIVE OVERLOAD
This is key 🔑 We need to gradually increase the intensity, volume, or difficulty of our workouts over time to continually challenge our muscles and stimulate
growth.
3. CONSISTENCY Being consistent does not mean showing up perfectly every week. You’re allowed to have great weeks and not so great weeks. Consistency requires a zoomed out view. It’s not writing off a whole week because of a few bad days. It’s ditching all or nothing for something. It’s picking up where you left off without berating yourself. It’s allowing yourself rest when your mind and body need it, Knowing you have the tools to get back on the wagon when you fall off.