3 Subtle Red Flags Your Strength Training Isn’t Effective – Eat This, Not That

If you don’t incorporate strength training into your workout routine, you are sorely missing out on the amazing fitness and health benefits. Strength training is essential for maintaining and improving muscle mass, regardless of your age. This form of exercise can also help you lose weight, strengthen your bones, sharpen your cognitive abilities, and improve your daily quality of life. But as with any exercise, you want to make sure you’re performing the moves correctly and getting the most out of every workout. That’s why we’ve rounded up some red flags that your strength training isn’t as effective as it could or should be. Once these flags are on your radar, you can make the necessary changes as soon as possible.

We spoke with Matt Laurie, MS, BS, ACSM-Cpt, Precision Nutrition Lvl. 1 about the subtle red flags your strength training isn’t as effective as you thought. Laurie is a personal trainer on Fit, the nation’s largest personal training service that makes fitness under the expert guidance of a certified in-person (or virtual) fitness professional convenient and accessible to everyone. His tips are the ones you’ll want to know.

Read on to learn more about the signs your strength training isn’t effective, and then be sure to check out The 6 Best Exercises for Strong, Tone Arms in 2022, the trainer says.


Laurie tells us that a common mistake many people make when starting strength training. This mistake takes too long and makes training a priority rather than establishing much needed recovery time. Without a solid recovery plan, it’s hard enough to build muscle or get a lean body.

“A good strength training routine causes tissue breakdown (called micro-trauma – it’s the pain you feel), and recovery takes those same tissues and repairs/rebuilds them stronger than before,” Laurie says. “A good recovery strategy includes (but is not limited to) adequate post-workout protein intake, stretching and soft tissue work (foam rolling, massaging), and most importantly, a good night’s sleep—[7 to 9] hours a night).”

Related: 3 Best Bodybuilding Exercises For Fast Weight Loss, According To Trainer

woman bodybuilding with weights and lunges

The human body is capable of adapt to stimuli he is regularly confronted. Laurie continues, “So if you’re a person who goes to the gym and does the same strength routine (same weight, sets, reps, etc.), you’re not giving the body the stimulus it needs to grow and grow. change,” adding, “By modifying your routine (changing the sets or reps, performing moves in a different order, or making the weights you use heavier), you will continue to progress along your continuum of change.”

close-up man's arm grabbing dumbbells in gym mirror

When it comes to looking in the mirror, Laurie says it can be “your best friend or your worst enemy.” Either way, it can say a lot about how effective your workout routine is.

“A good strength training routine (based on your goals and routine) should lead to a change in your personal appearance when you look in the mirror,” says Laurie. “Whether it’s bulking up before a competition or life event, or leaning forward in anticipation of the summer, the thinking that looks at you can tell you a lot about the effectiveness of your bodybuilding routine.

Related: The 3 Best Strength Exercises to Reduce Belly Fat Fast, According to Trainer

man warming up for running outdoors by the water

For more fitness info, check out The 3 Best Floor Exercises to Lose Belly Fat Fast, According to Trainer and The Best Cardio Exercises to Get a Lean Body Fast, Without Equipment.

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Richard V. Johnson