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|10 Ways To Keep Your Strength Workout Fresh And Effective|
|by Lynn Bode, CFT
Let's face it. Even the most devoted exercisers can get bored doing the same workouts week after
week. And if the mind is getting bored you can bet that the body is probably too, which means it isn't
being challenged as much as it should.
But, with the many, many training options to utilize, being bored should not even be an option. This
is especially true when it comes to strength training. Variety with resistance training is practically
endless — from different pieces of equipment, training techniques, sequences and more.
(Article continued below.)
Below are 10 ways to change up your strength workout to ensure your body is optimally challenged and
that boredom is kept at bay.
- Change your exercises. It's easy to get comfortable doing the exercises you are most familiar
with but it's important to try new ones. And there are so many different exercises to try you could
easily try new exercises every week for an entire year!
- Try different equipment. Don't get in the exercise machine rut. Try exercises using dumbbells,
resistance bands, fitness ball, and others.
- Try circuit training. This method requires you perform a series of exercise moves one right after
the other with little to no rest between the exercises.
- Alter the order of exercises. Simply changing which exercise you do first, last and in the middle
can have big results on the effectiveness of your routine.
- Change the intensity. If you normally push yourself to lift weights that fatigue you quickly (less
than 8 reps), try lowering the weight size and simultaneously increasing the number of reps.
- Try a super set program. This type of workout technique has you perform several sets of two for
agonist and antagonist muscles (opposing muscles). An example of this would be leg curls followed by
- Alter the speed of your training technique. A typical exercise might require 8 seconds to perform a
rep. To change that up you may try 15 seconds per exercise.
- Change your workout frequency. Try increasing from 2 to 3 days per week or instead decreasing the
number of weekly workouts you perform.
- Don't ignore rest and recovery time. Sometimes you'll want to keep your rest time between sets to a
minimum and other times you may want it to be as much as 1-2 minutes. Also, some weeks you may want to
allow for several days of recovery between workout sessions and others may only need 48 hours.
- Ask for help. To push yourself to your potential, you may want to occasionally try the assisted
training technique. This requires you have a spotter who assists you to perform an additional 2–4 reps
when you think you have reached your limit.
About The Author:
Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She
founded Workouts For You, which provides affordable online exercise programs that are custom
designed for each individual. Visit: http://www.workoutsforyou.com
for a free sample workout. Fitness professionals take your business online, visit:
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