Posts Tagged ‘gym’


There are lots of exercises that you can do with the TRX suspension system. You can bring it anywhere and easily attach it to a pole or doorpost or anywhere stable. It is easy and safe to use and you can get a total body workout with this dynamic tool!

Here are three advanced exercises that you can do with the TRX suspension system by Naudi Aguilar. Naudi is a trainer and coach for MMA fighters and professional athletes, so expect his workouts to be intense. He incorporates functional training for MMA fighters and athletes in his exercises. The video below is a circuit of only three movements using the TRX suspension trainer. You’ll really burn your muscles with these three exercises in less time! These exercises on the TRX suspension trainer works the upper body especially your pulling muscles, your core, and even your legs. Watch the video below:

Watch another advanced exercise by Naudi Aguilar using only your body weight! Click here.

If you don’t have your TRX yet, get yours now from amazon through the links below!


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Become a TRX Trainer


The TRX is a great tool for functional training that works your whole body and challenges your core. You can read from my previous post that the TRX is a versatile device where you can do a lot of exercises and bring it anywhere! It is simple to attach and use on your own.

Read about the TRX here.

Because it works the whole body, you are sure to burn calories and tone muscles on the go. You can easily shift from one exercise to another and do your own circuit training using your body weight. Check out this video for basic exercises that you can do on the TRX:

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If you don’t have your TRX yet, get yours now from amazon through the links below!


TRX Suspension Trainer


TRX HOME Suspension Trainer


Become a TRX Trainer


TRX RIP Training
What is the TRX suspension trainer?
The TRX suspension trainer is the most versatile piece of equipment that anyone can use in the gym, office, or even in your own home! It is very portable and compact yet the exercises can be challenging. Regardless of your fitness level, TRX is a perfect tool for body weight exercises. The TRX training system was created by Randy Hetrick, a former U.S. Navy Seal who wanted to continue developing his physical fitness while on the field. He developed a strap system that can be attached almost anywhere stable to provide resistance exercises using bodyweight. Because the Navy Seals are always on the go, the exercises of the TRX system is best for people who want to workout with limited space and a minimum amount of time.

How does the TRX suspension trainer work?
The TRX suspension trainer offers anyone the same amount of world class workouts for whole body conditioning, anytime you want and anywhere you want to go. It is like having your gym in a bag! You can do different exercises using the TRX suspension trainer that works the whole body and develops strength, flexibility, balance and coordination to improve your performance. The TRX suspension trainer has a multiple anchoring system that you can attach anywhere so you can continue toning up and working out even if you’re in your home, office, or hotel.

The TRX suspension trainer is a very flexible tool that you can use to work out your core and burn calories with intense exercises for maximum calorie burn in less time. This is because transition from one exercise to another is quick and easy! Unlike in the gym where you have to set up plates, bars, and equipment, TRX allows many different exercises while using just one tool. You don’t have to line up to wait for your turn on gym equipment. Just attach your TRX suspension trainer to a pole or doorpost and you can do your own circuit workout!

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Can I use the TRX suspension trainer?
TRX suspension trainer has been used by MMA fighters, professional athletes, and competitive bodybuilders because it delivers results efficiently and effectively. It has also been featured in the Biggest Loser and has proven itself to be an effective workout equipment even for people who want to start in fitness or if your goal is to lose weight. It is a trusted tool by professional coaches and trainers which ensures that it will help you to reach your fitness goals.

Watch the video below for more information about the TRX suspension trainer and see the TRX in action!

What kind of Suspension Training should I get?
If you are someone who is looking for a dynamic bodyweight workout that you can do in your home, get the TRX Home suspension Trainer and anchor, you’ll also receive a workout guide and 6 bonus workouts for 15 to 30 minute sessions. It will help you build lean muscle and burn fat as you workout with just your body weight! TRX will work your core muscles, chest, and even legs and improve your flexibility and endurance.

If you are a trainer or coach who is looking for creative and effective sports conditioning tool, get the TRX Pro Suspension Training Kit which includes videos and workout cards. It also includes workout programs for your clients or team.

If you want to level up in strengthening your core, the Rip Trainer is for you! The Rip Trainer is an innovative system that helps you develop core strength, power, flexibility, and endurance. It is also a portable device that anyone can use anywhere! The Rip Trainer is a functional training tool with exercises that can easily mimic movements in sports and everyday life. It will help you build core strength and burn calories by challenging your body with unequal loads.

Get your TRX suspension training system now! Click the photo link below:




Become a TRX Trainer


Fitness Blender is one of my go-to resources for conditioning exercises and workouts. Most of the exercises are done in a circuit format and uses minimal to no equipment. Body weight exercises are emphasized since fitness blender is designed for people who want to continue working out on their own without needing to go to a gym.

Read about what an HIIT is.

Like any other exercise or intense physical activity, make sure that you are medically cleared for a heavy workout. HIIT is designed for those with a baseline level of fitness in terms of endurance, strength, coordination, and balance. The pace of the workout is fast and the exercises are continuous. If you are not sure about your fitness level, you can watch the video first and try the workout for 1 set at a slower pace. Rest whenever you need to.

Warm up for 5 to 10 minutes before doing the exercise routine and cool down properly after the workout. This video shows a 10 minute High Intensity Interval Training workout that will surely burn calories in less time. The pattern of this HIIT is 20 seconds continuous work to 10 seconds of active rest (20 seconds ON, 10 seconds OFF) done for 2 straight rounds per exercise. You will be doing only two exercises: Sidewinder Mountain Climbers and Toe Touch Jacks.

Watch the video below:


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This is an update to a previous blog about the Canfitpro – Personal Training Specialist Exam.

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Almost a month has passed since I posted a blog about reviewing for the Canfitpro-Personal Training Specialist exam. I finished a 5-year bachelor’s degree in Sports Science in the Philippines, but since moving to Canada I have to upgrade my qualifications. For a start, I decided to take the Canfitpro – Personal Training Specialist certification as the first step to my fitness career in Toronto and beyond. I did not register for the certification course – I only paid the fees to take the theory and practical exam for the canfitpro – PTS. In spite of the mixed reviews, Canfitpro offers the most accessible and available certification there is, so I decided to invest on it. Later on, I am planning to take the NCSA – Certified Strength and Conditioning Specialist exam.

Read reviews on the Canfitpro – Personal Training Specialist here

Read my blog about the Canfitpro – PTS practical evaluation

I took the exam two Sundays ago in a Good Life Fitness gym. There were around 10 to 12 of us who took the certification exam in that area that day. I think there was an equal number of guys and girls who took the exam. Obviously, most of them took the course because the Canfitpro PTS pro trainer greeted them at the lobby. Maybe two or three people were there to retake the exam.

Just last Saturday, a week after my exam, I got my theory test result and I passed!

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What to expect in the exam location?
You can check the canfitpro website page about course and exam dates and locations. You will see that most, if not all, courses and exams are held in gyms with a high percentage of those gyms being Good Life Fitness. For my exam, it was held in a group exercise studio of a relatively small Good Life Fitness gym. My exam was scheduled on a Saturday afternoon.

I arrived about 15 minutes early for my exam and had to wait at the small ‘lobby’ of the gym, directly in front of the reception area, which I think made it a bit awkward because the people running on the treadmills or using the gym equipment can see all the nervous certified-personal-trainer-hopefuls looking clueless and waiting anxiously. You aren’t in the gym to exercise but to take an exam so probably you won’t be wearing shorts, track pants, or anything that you usually wear to work out. One guy even brought his book and pile of notes and continued reading until the exam started which attracted a few weird looks from some people working out in the gym.

Exam Tip: If you want to minimize exam jitters, then be prepared for those curious and weird looks
from gym members, other trainers and gym staff.

After a few minutes, we were called in by our Canfitpro PTS pro trainer and led us to the gym’s group exercise area or studio. It was well lit with mirrors on the walls. We were seated around portable tables on portable chairs. There were at least 3 people sitting around one table.

Exam Tip: If possible, choose a table with fewer people so that you will be more comfortable during the exam.

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How long will the exam take?
You are allowed 3 hours to write your Canfitpro Personal Training Specialist theory exam. The day before the exam, I had been telling my wife that I will be finished in less than an hour, but it took me almost 2 1/2 hours to answer everything!

Exam Tip: Be prepared by sleeping and eating well the day and the morning before your exam. As much as possible, keep your mind from being cluttered – you don’t want to be thinking of something else during those three hours (for example, ‘is my dog hungry now?’ ‘I’m gonna miss my T.V. show!’ etc.).

How to study for the Canfitpro Personal Training Specialist exam
If you have a background in Sports Science, Kinesiology, or any related field, then I don’t think you need to take the Canfitpro Personal Trainer course. If you are not confident or you think your knowledge is outdated, then taking the course can be an option.

For me, I used the book Foundations of Professional Personal Training and Study Guide for Foundations of Professional Personal Training by Canfitpro. The Foundations of Professional Personal Training has 13 chapters in all so you can plan to read at least two chapters per day, and you’ll finish it in a week. Only a few chapters are longer than usual, but most chapters have about 10 pages.I read through the whole book once, which took me around 5 or 6 days. The book is very easy to read and yes, it has pictures.

Get this book from Amazon.

Get this book from Amazon.

After reading thoroughly through the book Foundations of Professional Personal Training, I answered the sample exam in the Study Guide for Foundations of Professional Personal Training. If you have been looking for a sample exam or review test questions for the Canfitpro PTS exam, then get the Study Guide for Foundations of Professional Personal Training

There are around 140 questions that you can find and answer from the study guide which will ensure that you have read and understood the book. You can find the answer guide at the back, but try not to look at them if you haven’t tried answering the sample questions. The questions from the actual theory exam are closely similar to those found from the Study Guide for Foundations of Professional Personal Training so it was really helpful for me to review.
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Get this book from Amazon.

Get this book from Amazon.

After answering the exam for the first time from the Canfitpro study guide, I took note of my wrong answers so that I could look it up and study them again. The sample exam questions found from the study guide were arranged according to the chapters in the book Foundations of Professional Personal Training so it was easy to go back to the chapters that I needed to study more on. I read the chapters that I had mistakes on and I took the sample exam questions from the study guide the second time. I wrote all of the 140 sample exam questions again to help me review the other chapters as well and make me confident that I do know the answers to them and that I didn’t just had a lucky guess. Again, I took note of my mistakes and reviewed the chapters after answering the sample questions from the study guide. I took the exam for a third time and I almost had a perfect score for the sample exam for Canfitpro Personal Trainer Specialist.

Read my blog about the Canfitpro – PTS practical evaluation

Summary and a few more tips for your exam:

  • Make sure that you have read through the whole Foundations of Professional Personal Training book and understood them well. Take note of the terms, important formulas, and recommendations found from the book. You can get the book Foundations of Professional Personal Training with a very helpful DVD from Amazon – it’s worth it. Click here to get the book Foundations of Professional Personal Training from Amazon.
  • Be at your best self when you are taking your exam. Wear comfortable clothes and keep your mind from being cluttered.
  • The information found from the canfitpro website about the Personal Training Specialist exam can be a bit misleading. Take note that for the theory part, you have to write 100 multiple choice exam questions plus 100 points for the case study part. In total, the theory part of the Canfitpro Personal Training Specialist exam is worth 200 points.
  • The 100 points for the multiple choice is the easy part. For me, it got messy when I was writing the case study part. Good thing I brought pencils so I was able to erase the parts that I needed to change. Bring pencils with you – you’ll be needing it especially for the case study part of the exam. You can use your ink pen for the multiple choice questions.
  • For the case study, read chapter 11 of the book and be familiar with the exercises and stretching found in Appendices. You don’t have to remember the names of each exercise and stretches – you can describe the movement of the stretch or exercise. Our pro trainer even allowed someone to draw a stick figure that resembles the stretch or exercise he wants to write!
  • Remember the FITT principle and the equivalent values for cardiovascular endurance, muscular strength, and flexibility for beginner, intermediate, and advanced clients.
  • Know how to compute the Karvonen formula and BMI. Bring a good calculator for your exam.
  • If you are searching the internet for sample exam questions for the Canfitpro Personal Trainer Specialist exam, STOP. I have tried doing that as well but found only a couple of links, which I mentioned in my previous blog. Those links from the internet were only slightly helpful. My blog has been getting lots of ‘hits’ from search engines about sample exam questions for Canfitpro. If you really want to pass your Canfitpro Personal Trainer Specialist exam, then get yourself the Study Guide for Foundations of Professional Personal Training. Again, it’s another worth it investment that will save you from paying the retake fee for the exam. Click here to get the Study Guide for Foundations of Professional Personal Training from Amazon.
  • Try answering the study guide at least thrice and review the chapters from the book for your wrong answers. Don’t just look up the portions about your wrong answers – read the whole chapter again and make sure that you understood it the second or third time.
  • Answer the sample exam questions from the study guide as many times as you can, and try to get at least more than 120 correct answers before you write the actual Canfitpro PTS exam.
  • Motivate yourself well while you study. During my theory exam, there were a couple of persons who finished early. Later on, I found out that they submitted their exam early not because they finished it well, but because they were too anxious to continue writing. At the end of the day, it is still an exam. Life goes on whether you pass or not. There’s always a second chance. Don’t give up! More importantly, don’t give up when you haven’t even started or while you are already doing it!
  • Last but not the least, shake your sillies out and don’t be too anxious!

All the best to your certification!

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Become a TRX Trainer

How people usually do Resistance/Weight Training:
The traditional method of resistance or ‘weight training‘ that people do in the gym is called ‘Station Training.‘ In this method, the exercises are arranged in such a way that you have to finish all the sets in one exercise first before proceeding to the next. This is good and reasonable because you can focus on developing one muscle group by doing a specific exercise. Below is an example of a traditional resistance training workout:

SHOP1. Leg exercise: Barbell Squats- 8 reps x 3 sets
2. Chest exercise: Bench Press- 8 reps x 3 sets
3. Arms: Biceps Curl- 8 reps x 3 sets
4. Triceps Extension- 8 reps x 3 sets
5. Lat Pull Down- 8 reps x 3 sets

What is Circuit Training?
Circuit Training is a method of doing exercises in sequence so that two or more sets of an exercise are not done in a row. It is another type of High Intensity Training that works both muscular strength and cardiovascular endurance. Instead of completing all of the sets of a specific exercise first before doing the next exercise, circuit training allows for continuous movement by doing consecutive exercises that targets different muscle groups. Circuit Training is different from High Intensity Interval Training (HIIT) because each exercise have the same number of repetitions throughout the whole circuit. Below is an example of a circuit training:

1. Squats: 12 reps x 1 setWeight-Training-Women-Dumbbell-Circuit-Workout
2. Bench Press: 12 reps x 1 set
3. Biceps Curl: 12 reps x 1 set
4. Triceps Extension: 12 reps x 1 set
5. Lat Pull Down: 12 reps x 1 set
6. Squats: 12 reps x 1 set
7. Bench Press: 12 reps x 1 set
8. Biceps Curl: 12 reps x 1 set
9. Triceps Extension: 12 reps x 1 set
10. Lat Pull Down: 12 reps x 1 set

What are the advantages of Circuit Training over the traditional Station Training?
Compared to the traditional method of resistance training, Circuit Training allows for faster transition in between exercises. In the traditional resistance training method, rest periods are done for every set of every exercise. This is unfavorable if you are pressed for time in the gym. Circuit training also allows for greater energy system benefits because your body is working continuously as a different muscle group will be working while previously worked muscle groups will be ‘resting.’ Compared to traditional strength training, there is an improvement in cardiovascular capacity when doing circuit training and may lead to greater fat loss.

What are the disadvantages of Circuit Training?
Because exercises are done continuously one after another, the load should be lighter than usual to maintain quality and safety when doing the exercises. Also, even if it does improve cardiovascular capacity, it won’t beat endurance training with regards to benefits.

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Let’s get to the workout! How can I program my own circuit training at home?

Here are some tips on how to design a good Circuit Training workout:
1402213_orig1. Opposing muscle groups (agonist and antagonist) should be alternated between resting and exercising. For example, after doing bicep curls, your next exercise can be tricep extensions.
2. Upper body and Lower body exercises can also be alternated between resting and exercising. For example, after doing push ups, you can do squats after. This allows for the ‘push up muscles’ (pectoralis major and minor, latissimus dorsi, triceps, abdominals) to recover while you target different muscle groups and you’ll be able to perform push ups with proper form and technique at the next circuit set.
3. You can adjust the volume of training by doing a specific number of reps, or you do the most repetitions in a specific time duration. For example, you can either program your circuit to require 10 repetitions for every exercise, or you can set 30 seconds for each exercise and do the most number of repetitions as you can for each exercise.
4. In circuit training, your body will be working continuously, so putting heavy loads is not advisable. Lift lighter weights or do exercises that uses only your body weight.
5. If you are doing circuit training with weights, it is better to stick with the least number of equipment or station that you will use. For example, you can use free weights or just dumbbells for all exercises instead of going from one machine to another.
6. The original protocol for circuit training has 9 to 12 exercise stations. There is no ideal number but for a general program, it is important to keep in mind that you want to work all muscles at appropriate intensities during the whole exercise session. Personally, I recommend having at least 8 exercise stations which I think would be enough for all muscle groups to be worked on. Also, it is better to do exercises that work on muscle groups compared to doing single-joint exercises (bicep curls, tricep extension, lateral raises, etc).
7. If you are using light weights or just your body weight, you can do 15 to 20 repetitions per exercise. If you are adding additional load to each exercise, try doing less repetitions. Remember that quality and safety is still more important than the total volume of your exercise.
8. How long should you rest in between exercises in circuit training? If rest intervals are too long, it diminishes the effect of circuit training to overall cardiovascular capacity. To maximize the benefit of circuit training, rest for 30 seconds or less in between circuit sets. In between individual exercises, I recommend resting for 10 to 15 seconds max for time efficiency and maintain appropriate overall exercise intensity.
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Let’s really get on with the workout!

Here’s a sample Circuit Training workout using only bodyweight which means that you can do it at home, in your office and even in your hotel room if you are travelling.

1. Jumping Jacks- 15 repsJumping-Jacks-Shoulder-Press
2. Alternating Lunges- 15 reps
3. Push ups- 15 reps
4. Oblique crunches- 15 reps per side
5. Hip bridge- 15 reps
6. Bulgarian squats- 15 reps per leg
7. Single leg superman- 15 reps per leg
8. Pike to plank- 15 reps

Circuit Training is an efficient way to decrease body fat, improve VO2 max (respiratory capacity), and even minimize risk for diabetes. As people today have less and less time for the gym, exercise methods such as circuit training may be the best option for busier individuals.

If you think you have no time for exercise, then you can now exchange total exercise time (doing the traditional station method) for total exercise effort (High Intensity Circuit Training) and get the same, or even better, health and fitness benefits.

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If you are only starting your journey into fitness, check out this mini-circuit sequence called “April wings” for the arms.

For a more elaborate article about Circuit Training, check out this ACSM Health and Fitness journal: HIGH INTENSITY CIRCUIT TRAINING USING BODYWEIGHT- Maximum Results with Minimum Investment.

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10 Minute Trainer - Workout for the Busiest People

 

Here is a good resource for Bodyweight exercises that you can do at home or in the gym. The video claims 44 different exercises, but I cut it down to 40. Some of the exercises are just variations of another. Some of them also requires a few equipment like a stability ball or a pull up bar, but most of the exercises can be done at home without any equipment. You can see different kinds of push-ups, variations of pull-ups, roll outs, and of course, burpees.

This is a good list, but one thing I noticed is that they’re mostly upper body exercises. This guy needs to squat! Out of the claimed 44 exercises, there are only around 5 to 8 exercises that targets the legs. If he included the squat and lunge variations, the list could be longer!

Here are the exercises:

  1. Mountain Climbers
  2. Dragon Walks
  3. Jumping Lunges
  4. Pike Roll Out
  5. Burpees
  6. Hanging Knee to Elbow
  7. Frozen V-sit
  8. Spiderman Push-up
  9. Single Leg Burpee
  10. Hindu Push-ups
  11. Diamond Push-ups
  12. Lawnmower Extensions
  13. Archer Push-ups
  14. Fingertip Push-ups
  15. Hanging Leg Raise
  16. Clapping Push-ups
  17. Single Leg Box Jumps
  18. Chest Tap Push-ups
  19. Archer Pull-ups
  20. Clapping Pull-ups
  21. Crucifix Push-ups
  22. Hanging Wipers
  23. SHOP

  24. Hanging Leg Raise to Lever
  25. One Arm Hanging Leg Lifts
  26. Pistol Squat
  27. L Sit
  28. Dragon Flags
  29. Ab Crunch Shredder Dips
  30. Triple Clap Push-ups
  31. Lalanne Push-ups
  32. Muscle Ups
  33. Standing Ab Wheel Roll Out
  34. Bodyweight Tricep Extension
  35. One Arm Push-ups
  36. Thigh Slap Push-ups
  37. Superman Push-ups
  38. Hannibal Leg Flutters
  39. One Handed Clap Push-ups
  40. Back Flip Burpees
  41. 360 Push-ups

Watch the video here:


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Original post by Jonathan Ross at Ace fit

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If you’re going to do it, you might as well do it right. This applies to just about everything in life, and strength
training is no different. It’s too important—and your time is too valuable—not to do it well.

Consider this quote from Chris Crowley and Dr. Henry Lodge’s terrific book, Younger Next Year: “Cardio training may save your life, but resistan0ce training makes it worth living.” This illustrates the essential quality that strength training possesses. Cardio makes your lungs, heart, and blood more capable while strength training improves the bones, muscles and joints—making you feel better while you are moving and doing things.
 

Here are four common strength-training mistakes and some tips for turning these mistakes into successes.
1. Switching Programs Too Often (Often Called “Program Hopping”)

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There are a many effective workout programs. There also are many great subjects you can study in college. What’s the connection? In college, you sign up for a class and then you attend it several times a week—for an entire semester. Obvious, right? Of course, this is the best way to gain sufficient knowledge and mastery of a subject for it to be at all useful.

Imagine a college that would let you change your classes every other week. You’d spend a no more than two to three weeks in each class and then change to new classes. Just as you’re getting to the point where you’re starting to actually learn something and get a little better at it, change happens and it’s gone. This is ridiculous! And yet, this is exactly what most people do with their workout programs.

No one gets out of shape overnight. It’s actually a relatively lengthy process of consistently repeating a combination of behaviors that result in physical transformation given enough time. And the exact same thing applies to what it takes to get in shape.

Yet somehow with strength training, the simple truth of what it takes to see progress is often abandoned in favor of jumping to a new program after a few weeks, because a radical transformation hasn’t happened.
 

FIX THE MISTAKE: Once you begin an effective program, get into it, do the work, and make sure to keep it steadily progressive so things get a little more challenging as your body begins to adapt. The rest of this article contains some great tips for doing just that, but no program will be effective if you don’t stick with it long enough to see results. How long is long enough? I recommend a minimum of four weeks, with a maximum of 10 to 12 weeks before changing programs.
2. Lifting…Without Shifting or Twisting
Most weightlifting exercises involve lifting, directly opposing gravity by moving resistance vertically up and down (e.g., squat, dead lift, shoulder press, pull-up). But in life, we lift, shift and twist things we hold, even if it’s just ourselves. We move through gravity, which means we have to deal with momentum. We live and move in three planes of movement, so a strength-training program in three planes of movement is essential.

FIX THE MISTAKE: We’ve done a great job of spreading the message that resistance training (“lifting”) is essential for fitness. Now we need to expand the definition of lifting to include shifting and twisting. The exercise options here are nearly limitless. Click here to view three great examples of these exercises from a full article I wrote on this topic.
 

3. Never Changing Your Speed

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Strength training is great for developing muscle and aesthetics, but it’s equally important to do it for life in general. Life comes at you at different speeds. Sometimes life makes you move fast, like when you almost drop your cell phone. Sometimes life makes you move fast and unpredictably, like when someone bumps into you while walking down the street.

And yet with strength training, it is usually performed at a slow, controlled tempo out of concern for safety. Somehow, adding speed is automatically considered dangerous. Speed without skill is dangerous. But speed that is added to skill is the essence of moving in life and in sport. If all of your strength training is slow and controlled, then you’re not really getting ready for everything life can throw at you.

To be clear on terms, truthfully “strength” training is done for a low number of reps with high resistance (see next mistake, below). In common use, “strength training” and “resistance training” are used interchangeably, although the former is really a type of the latter. When you add speed, you’re training more for power or reactivity than strictly strength. But the ability to apply some strength quickly is what gets you out of most of life’s potential physical challenges.

FIX THE MISTAKE: Try moving a little faster while weight training—and perhaps even a little slower—than you are used to. The more range of speeds you train for, the more ability your body develops. Add enough speed that it challenges you in new ways, but not so much that it makes your movements too sloppy.

4. Lifting Too Little
A prominent “celebrity trainer” insists that women should never lift more than 3 pounds. Essentially, she’s telling every mother and grandmother to never pick up or hold her children or grandchildren. She didn’t say that specifically, but children obviously weigh more than 3 pounds. Where is the backlash? Unfortunately, there hasn’t been any because, when it comes to women and strength training, many still believe that any weight is too heavy. Despite the fact that countless articles and experts seek to dispel this myth, it continues to dominate the thinking of many people and, unfortunately, even some trainers. To get the benefits of strength training (or any other form of exercise), you must provide a stimulus beyond which the body is currently adapted.

The common fear that lifting heavier weights will make you too bulky is, like most fears, unfounded and irrational. It is exceedingly difficult to grow very large muscles, and even more so for women due to hormone differences between the genders.

Lifting heaver does not mean going from 10 pounds to 200 pounds, so concerns about safety are grossly overstated and unfounded. By steadily increasing demand, real gains in strength, muscle definition and physical ability are guaranteed.

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FIX THE MISTAKE: Once you’ve been using a comfortably challenging weight for a while, try to beat your rep goal and don’t stop until you feel fatigued on the movement. Once you can do two or more reps than your target, you can be assured that it’s safe to increase the amount of resistance. If you’re concerned about going up too much, just progress to the next smallest increment. I’ll tell you a secret: Sometimes to drive this point home with a client, I will talk to them about something distracting while they are performing an exercise so they lose count and I have them keep going until they feel fatigue. I’m keeping track of the reps and when they are done I tell them how many they did. Many people are shocked when they double their target reps with a given weight!
 

Wrap-up

Making real progress with strength training is not easy, but it isn’t the hardest thing in the world either. It’s much more challenging to life a live of decreasing strength, ability and vitality. All you need is the right mix of consistency and intensity. Yes, it’s a little tough. But you are worth the effort. If the human body can do it, it’s best to train for it. So lift heavier weights more slowly, lift lighter weights more quickly, and mix in some shifting and twisting along with your lifting, and you’ll be well on your way to strength-training success.

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This post is originally from “Ace Fit.”

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