How To Optimize your Time Spent Strength Training

Want to be sure you're getting the most from your strength training?
Not seeing the *Results* you want from your gym time?
Try this little self-test with me!

First off, why are we doing this strength training?!
We know that for the average human, adding muscle & strength = a better-functioning metabolic system, and a longer + healthier lifespan (not to mention other short-term perks!).

So when we commit ourselves to lifting weights, being adequately patient to trust the process, but don't feel or see any changes over a period of months, it can be discouraging. :(

Many factors affect your progress in the gym:
Training Strategy (reps, sets, rest…), training consistency and experience, sleep, nutrition, stress...

>>> But also the intensity and progression of workouts over time!

As long as you're consistently showing up:
Typically practically any exercise you consistently and progressively practice at any intensity will have an impact for the initial 1-12 months.

However, these gainZ gradually stall because our bodies are good at two things:
1. Making cellular adaptations in response to a stress stimulus >> building bone, muscle tendon, ligament strength.
2. Understanding the stimulus as the amount of TENSION or STRESS on the cells, not the number written on the weights, or the reps and sets you apply.

Knowing this, the possible outcomes of me doing 8 reps of any given exercise are:

• If the tension is sufficient, my body will build tissue.

• If my body doesn't recognize the stimulus as challenging, it doesn't pay attention, and nothing grows.
  (Remember, our DNA still assumes we need to conserve energy between mammoth hunts!)

One way to estimate *how hard you're working* is by using an RPE Scale.

An RPE Scale asks this: On a scale of 1-10, 1 being insignificantly easy (like, ‘what’s the point?’ easy), and 10 being ‘I can’t complete another rep’ challenging.
An RPE of 8-8.5, AKA "I think I could do 1-2 more reps" is one popular end-point when completing multiple sets of effective workload.

The trouble is, we often under-estimate our effort. Which is where the frustration of doing the work and not feeling any stronger.

Want to see if you're getting to a 0-2 RIR?
Try this self-assessment with me!