5 reasons you’re not getting the results you want from strength training

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5 reasons you're not getting the results you want from strength training

I’m super passionate about this topic because I see women in the gym doing the same thing for years with little to no change. 

 

Before we dive into why your strength sessions may not be yielding the results you’re after, let me give just a few of the many benefits of strength training on slowing down how fast your body is aging in case you need a little convincing:

1. Preservation of Muscle Mass: As we age, we naturally lose muscle mass, a condition known as sarcopenia. Strength training helps counteract this by stimulating muscle growth and preserving existing muscle mass. This is crucial for maintaining mobility, strength, and functional independence as we get older.

2. Bone Density: Strength training doesn’t just benefit muscles; it also strengthens bones. Weight-bearing exercises, such as squats and deadlifts, stimulate bone formation and density, reducing the risk of osteoporosis and fractures as we age.

3. Improved Metabolic Health: Resistance training can improve insulin sensitivity and glucose metabolism, helping to prevent or manage conditions like type 2 diabetes. It also boosts metabolic rate, making it easier to maintain a healthy weight and body composition.

Ok, so let’s dive into some reasons why you aren’t seeing the results you’re after from your lifts:

1. Not using progressive overload – It is so important to progressively move up in your lifts if you want to see improvement. Too many times, women will lift the same weights for years, doing nothing different. Without a different stimulus: amount of weight, timing of lift, balance while lifting, etc, you won’t see changes in your body composition or strength gains.

2. Not eating enough protein – This is by far the biggest hurdle for women over 40 when it comes to getting the most from their lifts. 30 grams of high quality protein per meal should be a minimum. 

3. Not lifting heavy enough – ok girls, put down the 5 pound weights that you’ve been lifting since the 90’s. Lift heavy safely. What does that look like? You should be lifting a weight that is impossible to lift beyond 12 repetitions. Do that and then progress (like I mentioned in tip #1) when that 12th rep becomes easy to heavier weights. 

 

As you get stronger, you can drop to 8-10 reps…meaning, that 8th – 10th rep is nearly impossible to get out.  Eventually you can work up to the weight being heavy enough that you can barely get out more than 6 reps. I prefer this on big compound lifts that elicit several muscle groups at once like the squat, deadlift, bench press, etc… because the load is spread out beyond one muscle group.

4. Not having a plan, ie: winging it – shooting from the hip is never going to yield good results. You need to have a plan. Once you have a plan, stick to the same lifts each week so you can get really good at them and progressively overload (see tip #1).

5. Not recovering – lifting too often or too many days in a row is not going to give you good results and will keep your body in a stressed state.  You may have heard that you need to put at least 48 hours between muscle groups so you’re not working the same muscles each day, but every time you lift you’re eliciting a stressor…it’s a healthy stressor, if you’re recovering well. 

 

How do you know? Ask yourself these questions: Are you sleeping well? Are you crazy sore and staying sore? Are you feeling weak during your lifts? Those are all signs of overtraining and not recovering well enough. 

 

Prioritizing 7-9 hours of sleep will help your body recover exponentially. You need to opt for 90 minutes of deep sleep so your body recovers and 2-3 hours of REM so your brain recovers. Track it with a good tracker, I personally use an Oura ring.

That’s it! I pray this was super helpful. Now go start crushing your lifts!

Lisa

Ways to have Energy, Joy, & Fun over 40!

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About Lisa…

I’m passionate about helping you achieve energy, joy, and fun over 40 so you can live your most confident years, yet.
 
My heart and mission is to help women of all ages start living a bold, intentional life right where they are!
 
My heart for your health stemmed from years of figuring out how to help my own. 
 
With a combination of a poor family health history, combined with autoimmune conditions, chronic fatigue, and congenital heart defects, I was motivated to make significant shifts to give myself the best chance of a life lived vivaciously, boldly, confidently, and energetically!
 
And because I want all of that for you, I’m passionately walking in my purpose of helping you create all of that and more for yourself! 

More about Lisa…

  • 30+ years in the health & fitness industry 
  • Mom and wife living in Louisiana 
  • Alternate for NBC’s Dancing With Myself
  • Bachelors degree in Health
  • Master’s in Exercise Science
  • Certified NASM personal trainer
  • Nutrition Coach
  • IWHI Integrative Women’s Health Coach
  • 2 time former gym owner
  • Former e-How.com fitness presenter

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