Strength Building for Life

6 Tips for guiding your strength training

Kreatures of Habit sent this email to their subscribers on January 15, 2024.

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Kreatures Family,

Two week are in the books. So far, we've laid our foundation withNUTRITIONandSLEEP. As the year progresses and some habits may slip, remember that nutrition and sleep are the bedrock for health and are a great place to get back on track if you need to.

This week, we're going to talk aboutMOVEMENT. We were made to move. Let's jump in.

Week 3: MOVEMENT

Movement is an essential part of a healthy life. It comes in many different shapes and sizes, but what's most important is finding the right combination of movement for you. Over the course of this week, we are going to talk about a couple types of movement. Today, let's talk about some winning tips for strength training.

1. Start Smart - Light is Right

Start with lighter weights than you are capable of lifting. Progress comes with consistency and availability. The last thing you want to happen is to get injured out of the gate.

2. Progressive Overload is the Name of the Game

Add weight or reps to each successive set. Build week over week to see the real gains from your strength training. Starting light will allow for this progression.

3. Form > Weight

How you move is far more important than the weight you're moving. Improper form can derail the stimulus for the muscle groups you are targeting, and even lead to injury.

4. Control the Eccentric Phase

When it comes to moving weight, keep absolute control during the eccentric (or lowering) phase of the lift. You can be more explosive in the concentric (raising) phase of the lift.\xa0

5. Dynamic Warm Up

Start each session with dynamic movements instead of static stretches. Dynamic warm ups will wake up the muscles and prime them for your strength session.

6. Fuel the Muscle Growth

After your sessions, your muscles will be broken down. Rebuild with with a combination of protein and carbs based on your goals.

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