Strength is Here to Stay

The explosive rise of strength training has everyone chasing gains. Today we discuss strength's endless benefits, and why progressive overload in your training is crucial for real change.

Episode Transcript

Speaker 1 (00:00):
Heyteam. The global fitness industry is valued at over one
hundred billion dollars, and according to the IHRSA, nearly seventy
five percent of gym members in the US engage in
some form of strength training. In the last decade, the
amount of women's strength training increased by forty percent, and
about thirty percent of adults over the age of sixty
five now prioritize strength and resistance training. Strength that is having

(00:24):
a moment, and for us, it never went out of style.
Since nineteen ninety nine, we've touted the importance of strength training,
humble brag and the lifelong benefits it brings with it. Today,
a higher muscle mass percentage is associated with a decreased
risk of all cause mortality. If that isn't the reason
to get your gains, I'm not sure what is. There's
a lot that goes into reaping the benefits of strength training,

(00:45):
following a program, dialing in your nutrition with an emphasis
on protein, and taking recovery seriously to allow your muscles
to repair properly. Though, if we're speaking granularly, progressive overload
is a crucial part of improving your chances of seeing
both an increase in strength and muscle mass. Here are
the core need to nose about progressive overload. Number one,

(01:06):
increase resistance in your weight. How it works. Gradually increase
the amount of weight you lift to ensure your muscles
are consistently challenged. Example, if you're currently bench pressing one
hundred pounds for eight reps, aim to increase the weight
by two and a half to five pounds every few
weeks once you can complete your target reps with good form. Reminder,
don't sacrifice form for more weight. Stay patient and consistent.

(01:28):
Number two. Increase reps. How it works. Perform more repetitions
at a given weight. This is especially useful when you
can't increase weight due to equipment limitations or injury. Example,
if you can do eight reps with on one hundred pounds,
aim to increase to nine or ten reps before adding weight.
Number three increase sets. How it works. Add an additional

(01:49):
set to your exercise. This increases the total volume of
work you're doing. Example, if you've been doing three sets
of eight reps, try increasing to four or five sets
of eight reps. Whether you're picking up your first set
of weights or looking to hit a new pr this year,
inject the practice of progressive overload into your routine to
see real change until next time.