Most people think that if they feel the burn during strength training, it means their workout is working.
Not exactly.
A lot of people think the more it burns, the more muscle you’re building. But here’s the truth: feeling the burn doesn’t equal building muscle.
That burning feeling just means your muscles aren’t getting oxygen fast enough.
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So what actually matters?
Here are three research-backed things to focus on:
- Perform Exercises With Full Range of Motion With any exercise, form is key to getting the most out of it without banging up your body. Part of good form is using a full range of motion.
Research shows that training through a full range of motion builds more muscle than shorter reps. The problem is most people focus on how much weight they’re lifting, and as the weight goes up, their range of motion gets shorter.
Takeaway: Keep your form consistent, no matter what weight you’re using.
2. Increase volume over time
Volume = sets x reps x weight.
For each workout, aim to do a little more than the time before. That might mean adding 5 pounds or doing one extra rep. At the gym, we call it “better than yesterday.”
Progress adds up, but only if you’re tracking it.
Takeaway: Track your workouts so you can be intentional about progressing each workout.
3. Train at the right intensity
This one sounds scary. It doesn’t mean listening to loud music and making noises.
It just means if the workout says to do 10 reps and you picked a weight, but you could have done 30, then the weight wasn’t challenging enough to get the results you want.
Takeaway: Focus on form first. Once you have that down, each set should end with about 2 to 3 reps left in the tank.
So what’s wrong with focusing on calories?
To burn the most calories, all you have to do is get your heart rate up as high as possible for as long as possible. But when your heart rate is high, it works against strength training and impacts the two things that matter most: volume and intensity.
If your heart rate is high, you won’t be able to lift as much weight or get as many reps. And when your heart rate becomes the limiting factor, your muscles aren’t the limiting factor—your lungs are.
So it’s not that it’s bad, but it’s not the best way to build muscle and strength.
That doesn’t mean cardio isn’t important. We look at fitness in three buckets: movement, strength, and conditioning, and you need all three to reach your goals and age well.
If you’re interested in getting the most out of your workouts without wasting your time or banging up your body in the process, CLICK HERE FOR A CHANCE TO WIN A FREE MONTH OF PERSONAL TRAINING (3 SPOTS AVAILABLE)
Dustin Yantzi
Owner, BridgeFit Personal Training
Voted Johnson County’s Best Personal Training 3 Years in a Row
BridgeFit is Overland Park’s Premier Personal Training Gym for ADULTS 35+. At BridgeFit we help busy adults lose weight, gain energy, and get strong… even if they are overwhelmed by their busy schedule, or haven’t found a solution that works long term. Find out more here.
