HOW TO GET THE BEST RESULTS FROM YOUR WORKOUTS

Unless you’ve been living in a cave (or under a rock), you’ve probably heard the news:

More and more studies are showing the best way to stay healthy and reduce the risk of chronic illnesses later in life is through resistance training, particularly weightlifting. A little science is needed to support this, yes, …

Now, before your eyes glaze over at the word “science,” stick with me. A little background will help you understand why strength training isn’t just about looking toned—it’s about building the foundation for a longer, stronger, healthier life.

Weight training promotes the development of lean body mass, which includes muscle and is crucial for long-term metabolic health. Lean muscle mass plays a key role in regulating glucose metabolism, improving insulin sensitivity, and supporting basal metabolic rate (BMR). This is why even individuals taking GLP-1 receptor agonists (medications like semaglutide used for weight management) must prioritize maintaining or building muscle. Without sufficient muscle mass, individuals risk experiencing metabolic slowdown, leading to rebound weight gain or increased fat accumulation when they discontinue the medication.

Another major concern associated with rapid weight loss, especially when not supported by strength training, is osteoporosis. This condition, characterized by low bone mineral density (BMD), can lead to an increased risk of fractures and disability. Weight training stimulates osteoblast activity, which is essential for building and maintaining strong bones. Unfortunately, many quick weight-loss approaches neglect the importance of nutrients like calcium, vitamin D and adequate protein intake, which are necessary for bone health. Over time, this can contribute to the development of osteoporosis, especially in populations that already have a higher risk, such as post-menopausal women.

So now what? Well, for one thing, resistance training becomes even more essential. Want the best results? I am not talking about light, 5-pound hand weights. I mean you can start there, but you should have a goal of progressively adding weight as you get stronger. Simply put, for effective muscle growth and bone density improvements, it's crucial to progressively overload your muscles using heavier weights. You should be lifting in a way that challenges your body while promoting adaptation and strength gains.

I see many women using light weights and cardio only. They are afraid they will “bulk up” if they lift anything heavier than ten pound weights. What they do not know is, in order to truly bulk up they would need the perfect combo of nutrition and weight training, none of which any come close to getting. Therefore, progressive overload, meaning to increase stress to muscles over time, is still the best approach for long term success.

How to Apply Progressive Overload

Fun fact— A new lifter can utilize progressive overload just by improving their technique and range of movement – without increasing weights!

For more intermediate lifters this can be achieved in several ways:

1. Increasing the Weight: Gradually increasing the amount of weight you lift forces your muscles to adapt to the new load by growing stronger.

   For upper body moves (like bicep curls, shoulder presses), try going up 2–5 lbs.
   For lower body moves (like squats or RDLs), you can safely bump up 5–10 lbs.

   General Guidelines for Weight Increases:

   Large muscle groups (e.g., legs, back, chest):
   Add 5–10% of the current load

   • Example: If you're squatting with 100 lbs, increase by 5–10 lbs

   • For dumbbells: Go up in 5–10 lb increments (per dumbbell or total)

   Small muscle groups (e.g., shoulders, arms):
   Add 2.5–5% of the current load

   • For dumbbells: Increase by 2–5 lbs total

   • Women often find 2.5 lb jumps ideal for exercises like lateral raises or bicep curls

2. Increasing Repetitions or Sets: You can also apply progressive overload by increasing the number of reps or sets you perform, which challenges your muscles to endure more work.

3. Reducing Rest Time: Shortening the rest period between sets can intensify the workout, pushing your muscles to recover faster and work harder.

4. Varying the Exercise Type: Introducing new exercises or variations of existing ones can stimulate different muscle groups or challenge the same muscles in different ways, leading to greater overall growth.

Without progressive overload, your body will quickly adapt to the demands of your workout and you'll stop seeing improvements in strength, muscle size, and endurance. This principle is especially important for long-term progress, as it ensures that you continue to make gains without hitting a plateau.

How a Personal Trainer Can Help

A personal trainer plays a crucial role in implementing progressive overload safely and effectively.

Here’s how they can help:

1. Customized Program: Personal trainers can assess your fitness level, goals and any existing limitations (like injuries) to design a program that progressively increases intensity at a pace that's safe and effective for you. They know when and how to adjust variables like weight, sets or reps to maximize progress without causing overtraining or injury.

2. Proper Technique: Lifting heavier weights as part of progressive overload requires perfect form to avoid injury. A personal trainer ensures that you’re performing exercises with the correct technique, reducing the risk of strain or injury while maximizing the efficiency of each movement.

3. Monitoring Progress: Trainers track your progress over time, ensuring that you’re continuously improving and not plateauing. They can identify when it's time to increase weights, switch exercises, or adjust the rest period, all while ensuring that the program stays aligned with your goals.

4. Motivation and Accountability: Progressive overload can be challenging both mentally and physically. A personal trainer helps keep you motivated, pushing you to lift heavier or complete that extra rep when you might be tempted to give up. They also hold you accountable, ensuring consistency, which is key to long-term success.

5. Injury Prevention: Increasing intensity without guidance can lead to overuse injuries. A trainer helps you balance progressive overload with proper recovery and rest, ensuring that your body is prepared for each workout session.

By incorporating progressive overload in a structured, personalized way, a personal trainer helps you maximize your fitness potential, avoid plateaus and ensure that every workout brings you closer to your goals. And if you’ve spent a ton of money on a GLP-1, then you can also protect your investment.

WEIGHT TRAINING IS YOUR BEST BET WHEN IT COMES TO TRUE HEALTH AND WELLNESS.

PROTECT YOURSELF AGAINST MUSCLE LOSS AND LIFT SOMETHING HEAVY. YOUR BODY WILL THANK YOU!

Disclaimer: These tips are based on research and my personal experience. Always consult a healthcare professional before starting new fitness or nutrition habits.