🏋🏽♂️Are you new to the gym and aren’t sure what weights to use?
Is it hard enough, is it too hard, do more but how much more, do less but not that little!🤯
I’ll start with this: if it’s not challenging you, it’s not changing you.
The body adapts to the demands placed on it successfully when you slowly increase the demand and ALLOW FOR ADAPTATION.
Step 1 – Follow an intelligently designed program that is balanced in a way that allows for recovery including rest days. Stick with the SAME PROGRAM FOR 4-5 WEEKS AT LEAST. This is what allows for adaptation.
Step 2 – Go hard, but know that if you’re constantly so sore that it’s decreasing your performance the next day, you likely went too hard.
Every once in a while is okay, but not every time.
Step 3 – Following that program you should be hitting the rep ranges without anymore than 2-3 reps left in the tank if that. If you’re not hitting the designated reps, it’s too heavy.
Step 4 – Use the RPE (rate of perceived exertion) scale and hit the 7-9 mark by the last set.
If you need more help finding a program that’s right for you, let me know!
⬆️Level up programming gives you templates to follow along for strength & hypertrophy, conditioning & mobility.
Women’s Functional Nutritionist & Fitness Specialist along with CEO of Elysian Women’s Wellness.
God, family, fitness – in that order. Fitness isn’t my job, it’s my passion. My favorite things include traveling the world, being a mama and making a difference.
14 years of experience in the wellness industry has brought me to an understanding that when you’re ready – you’ll do it. So when you are, we’re here to keep you simply well.
The last “program” you’ll ever buy. Your individualized training & nutrition plan that teaches the why & how to create lasting changes with me by your side every step of the way!
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