Starting a new routine can be tough if you've decided to hit the gym, whether you're feeling pumped or a bit nervous. Starting something new or getting back into it can be tough. If any of this sounds familiar, this blog is just what you need. Here are 5 tips to make your strength training program successful, tailored for those starting at the best gym in Mohali.

Set Realistic Goals

The best strength training regimens have specific, easy-to-assess goals. Setting goals, nevertheless, requires remaining grounded in reality.  

Decide when is the best time for you to exercise. Is it in the morning, during lunch, or in the evening? Choose what works best and is doable for you. Setting a goal to wake up super early and workout at 5 a.m. every day might be too much, at least in the beginning.

Also, consider what type of strength training you want to gain! Would you like to become stronger? Would you like to have more endurance? Do you wish to gain a certain muscle? Understanding this will help you find the best strength training program for you. 

In the end, recognize your advantages and disadvantages. Recognize your skills and shortcomings. This will assist you in staying with the program and lowering your chance of injury. 

In the end, recognize your advantages and disadvantages. Recognize your skills and shortcomings. This will assist you in staying with the program and lowering your chance of injury. 

Tracking Progress

A strength training program might involve a variety of exercises for different muscle groups on different days of the week. It can be challenging to sustain week after week and monitor your progress if you don't put it in writing.

There are four things you should monitor: 

• What kind of exercises you're doing
• The weight you're lifting
• How many times you do each exercise
• How long you rest between exercises

Thus, you can track your progress with numbers & days. Also, if you are looking for a personal trainer that helps you to support & plan your custom workout, you can join FitX Pro Fitness. 

 Modify the Speed & Sets

To avoid monotony in strength training

• Vary your routine.
• Instead of repetitive sets of 10, mix it up.
• For bicep curls, focus on controlled movements rather than quick repetitions

This change can keep your workouts engaging and effective, preventing boredom and enhancing muscle development.

Incorporate eccentric contractions into your strength training to break through plateaus and add variety. For example, lower the weight slowly during bicep curls, focusing on the downward movement. This challenges your muscles differently, helping you overcome stagnation and promoting continued progress.

Fuel with food

Proper nutrition is essential for gaining strength through a resistance training program. Microtears in muscles caused by strength training require adequate macronutrients (carbohydrates, protein, fat) to rebuild and grow stronger.

 Aim for 6-10g carbs/kg, 1.4-2.0g protein/kg, and 20-35% total calories from fat. Consume a carb-protein meal 1-3 hours before your workout to fuel it. Within 30 minutes post-workout, have a 3:1 carb-protein snack to replenish glycogen and stimulate muscle protein synthesis. 

Stay hydrated by drinking 400-600mL fluid 1-2 hours pre-workout and 200-400mL 15 minutes before. Dehydration impairs performance and recovery. Proper nutrition timing, composition, and hydration are critical for maximizing the benefits of your strength training program.

Prioritize proper sleep & recovery

Recovery is as crucial as your workouts for fat loss & strength gaining. Sleep is one of the most important recovery tools, offering numerous benefits. Aim for 7-9 hours per night to regulate hunger hormones, boost metabolism, and allow your body to repair and rebuild. Prioritize rest for optimal results.

For those aiming to burn fat and build muscle through strength training, adequate sleep is key. Research shows that well-rested individuals can burn up to 50% more fat compared to those who are sleep-deprived. Prioritize quality sleep to maximize your fat loss and muscle-building efforts.

Conclusion

Strength training should be challenging yet rewarding. Finding ways to keep it engaging while meeting your goals is key. At the best gym in Phase 10 Mohali, customized workouts and thorough training can help you reach your strength goals. With dedicated effort and the right support, achieving success in your fitness journey is within reach.