Have you ever done a Beachbody program or BODi Block and a month in you look at yourself in the mirror and think: has anything changed!?
Although we strength train for MANY more reasons than to change the way our body looks, most women, myself included, DO care how our bodies look. We want the run performance boosting benefits, injury prevention, bone health, AND we want lean sculpted muscles. We want our clothes to fit nicely and to feel confident in the bedroom with our husbands and at the pool with our kids.
I used to go the gym multiple times per week and lift weights. I also trained for half marathons. I did workout classes and even paid hundreds of dollars for Reformer Pilates classes. I’d leave the classes or gym feeling like I got in an good workout, but my body never really changed.
Then I did my first BODi program. And while there are a few things that attributed to my incredible body transformation above with the strength program P90X (nutrition being a big part of it), here’s one thing that its easily overlooked that really matters when it comes to getting results with weight lifting:
GET BETTER RESULTS BY TRACKING YOUR WEIGHTS AND REPS
Tracking your weights and challenging yourself to lift heavier or do more reps EVERY WEEK.
Right now I’m in the test group for Shaun T’s new program, Dig Deeper, and it’s giving me P90X vibes. It’s focused, basic strength training moves but it’s put together with SO much intention. You repeat the workouts each week for 4 weeks so that you can compare your results from the prior week to this week. I cannot wait to share my results from the first phase of Dig Deeper with you soon!
Today I lifted heavier for EVERY SINGLE moves in my upper body workout. This means I’m getting stronger!
But guess what?
If I wasn’t tracking weights and I wasn’t willing to test myself, I might have just picked up the same weights last week.
Constantly challenging yourself to increase your weights or even just do ONE more rep with the same weights compared to last week makes a huge difference in your results.
I’ve been a BODI partner for 7 years and I can tell you that I can have 2 people do the same program and one will get significantly better results and this is one of the factors. You can’t just go through the motions in weight lifting – you must put in the work on each set. This shift is radically important to changing your body composition and getting lean, sculpted muscle!!!
How can you tell if you’re NOT pushing yourself enough? If you get to the final rep and you know you could do 3-5 more. If that’s the case, it’s time to bump it up and challenge yourself. If you have to drop the weight , then that’s a good sign you’re doing it right.
Want to build some muscle and improve your body composition this Fall so you can run a faster race in 2024? Enrollment is now open for my Oct 30th “Strong Runner” off season muscle building bootcamp! Learn more.