13 Ways to make weight training more effective
It’s simple for both girls and boys to lose motivation by doing a weight routine and feel stuck. Not seeing any improvement is very demotivating. The good news? There are many ways to bring our training back to life. Here are thirteen of our favorite ways to help make weight training more efficient.
- 1 1. Look at the clock
- 2 2. Jump the machines
- 3 3. Combines strength and cardio
- 4 4. Keep your posture
- 5 5. Embrace the instability
- 6 6. Train one side at a time
- 7 7. Add resistance
- 8 8. Create a weight circuit
- 9 9. Explosive exercises
- 10 10. Objective for failure
- 11 11. Keep a record of the weight you lift
- 12 12. Find a training partner
- 13 13. Make it social
1. Look at the clock
Training can be ineffective if you continually take breaks or hike to refill the water bottle to waste time. Make sure, by means of a clock or stopwatch, that you don’t waste too much time during training. Keeping the muscles warm is essential to reduce the risk of injury and for efficient training. As far as the rest time is concerned, it changes according to the goal of each one of them. The appropriate duration can be between one minute and 5 minutes.
2. Jump the machines
Weights are the best choice if you want to do an extra-intense session, while exercise machines require less effort. Without the help of a machine, the muscles need to be more stable. The same goes for exercises with anatomical weight, they can be more efficient in strengthening muscles than training on machines.
3. Combines strength and cardio
Many people set aside toning and cardiovascular exercises, but it really shouldn’t be this way. It’s essential to add cardio exercises (like jumping rope or running 20-second sprints) to your weight circuit.
4. Keep your posture
Tightening a muscle and holding it in a flexed position (such as isometric exercises or static lifting) gives greater resistance. On the other hand, this level of resistance cannot be achieved through traditional isotonic exercises (i.e. elevations that are in incessant motion). You can start by holding the stability next to a pilates ball and our weights, squatting on the wall for thirty seconds. As muscle strength and endurance improves, the duration should be increased.
5. Embrace the instability
Training doesn’t have to look like a Cirque du Soleil performance, but adding exercises that require balance can bring great results. Exercises that require balance stimulate more muscles than exactly the same exercise performed in a stable situation. Try simple exercises such as squats or push-ups in a bosu or pilates ball.
6. Train one side at a time
Doing one-sided exercises that force each arm or leg to work independently (such as gun squats or one-arm push-ups) will build more strength quickly on each side. This is not the case with two-band exercises that work on both sides of your body in unison (standard squats or push-ups). In addition to this, unilateral exercises help to develop the side we want, thus balancing the muscular development and also equal the strength of our body.
7. Add resistance
There is an open discussion about whether it is more effective to lift a lot of weight or whether it is better to be light and require little care. Recent research explains that both are equally efficient, provided you work the muscle hard. You are more likely to strain your muscles if you lift a lot of weight (perhaps after ten repetitions rather than twenty-five light weight repetitions) and, in addition to this, your intensity will increase if the work requires more effort in a short time.
8. Create a weight circuit
Moving quickly from one exercise to another is a good way to create a time focused workout. At the moment of creating our circuit, we must make sure that the exercises are directed to different muscle groups. In this way, we avoid muscle exhaustion. We must give enough time for the muscle group to recover before returning to train it.
9. Explosive exercises
Explosive exercises, such as box jumping, target the rapidly contracting muscle fibers. They generate more force than slow-shrinkage fibres.
10. Objective for failure
We may be faced with a breakdown when the muscle is so exhausted that it cannot finish a repetition. In this situation, it is essential to try to go beyond the limit by striving. In this way, we will increase the strength and size of the muscles.
11. Keep a record of the weight you lift
It is quite difficult to monitor progress without a record of the weight being lifted. It is essential to use an exercise diary or an intelligent mobile application to support motivation in each of the weight training sessions.
12. Find a training partner
People who have an exercise partner are more likely to stay active than those who do it alone. Exercising with a friend increases exercise performance. We feel more motivated when it comes to frequent training and weight training or exercises that require more effort. On top of that, it’s considerably more entertaining.
We need to hear the goals of others to feel motivated. Sharing goals and achievements on social networks is motivating for ourselves and for the people who follow us.