For everyone who’s ready to take their fitness to the next level.
So, you work out. But maybe you want to take things up a notch this year.
It’s frustrating to put in the work and not see the results you’re looking for. Or maybe you just want to train a little harder and smarter…without blowing a paycheck on a personal trainer.
We can help with that. BuzzFeed Health talked to certified strength and conditioning specialist Albert Matheny, of ProMix Nutrition and Soho Strength Lab, and Holly Perkins, C.S.C.S., author of Lift To Get Lean and creator of Women’s Strength Nation, for tips on how to work past your fitness plateau and reach those goals.
Here’s what they had to say:
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Stop trying to make gains in tons of different areas at the same time.
When you first started out, you probably wanted to just get fitter in general. But as you get more advanced, it’s better to hone in on specific goals and tailor your training to those in order to really see results. So don’t expect to simultaneously build muscle, train for a half marathon, and increase your max bench press. Instead, pick one of those to be your focus at any given time.
This will help you tailor your weekly workouts, track your progress, and help you see results more quickly. You can always change the emphasis, but make those focus areas a priority until you see the progress that you want. You can find examples of possible workouts and exercises to build into your weekly routine here.
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Go hard(ish) three times a week with workouts tailored to those goals.
Perkins says that you should be going in and “killing it” (your exertion being around an 8 or 9 on a scale of 1-10) three times a week at most. These really hard workouts should be made up of exercises that focus on helping you accomplish your main goals, whether it’s a leg day to make your glutes stronger, a running workout to lower your mile time, or an upper body workout that will get you closer to doing that headstand you’ve been practicing.
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And then actually go lighter the rest of the time.
On your non-killing-it days, try to do something a little lighter but still active and enjoyable, where your exertion level is around a 5-7, says Perkins. So maybe yoga, jogging, Zumba, or just an overall lighter gym day. You can still work the muscle groups you trained on your harder days, just make sure it’s at a much less intensity to avoid fatigue and injury. Oh, and don’t forget one or two actual rest days — more on those later.
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