Cardio alone won’t get you the weight loss of muscle definition results you’re looking for. The fastest way to lose weight and improve tone and strength is through resistance training. You’ll want to make sure your strength training program is not just effective, but also safe.

Whether you want to burn fat, look ripped, or both, let’s take a look at the dos and don’ts of effective strength training exercises.

The Dos and Don’ts of Effective Strength Training

If all you’re doing is cardio, you’re likely to be putting a strain on your joints and getting minimal results. Strength training is not just for bodybuilders. Almost any fitness goal will benefit from strength training.

From weight loss to increased running speed, and of course improved muscle tone. The bigger your muscles, the more fat they’ll burn, even in a resting state. That’s what we mean when we say you should start with strength training.

What Are Strength Training Exercises Exactly?

Strength or resistance training is the act of making muscles work against a strong counterforce. Examples are lifting a dumbbell or swinging a kettlebell. The idea is that you use progressively heavier weights to increasing core strength.

This sort of exercise will tone muscles, increase muscle mass, and even strengthen bones. Since anything worth doing is worth doing right, check out our tips on what to do and not to do in your strength training.

Do:

Warm up and Cool Down

This can be just 5 or 10 minutes. A brisk walk or jog is a perfect warm up, and slow stretching is the ultimate cool down. These minutes are time invested in lengthened, toned muscle and insurance against unnecessary wear and tear on the body.

Work All Major Muscle Groups

The current national guidelines suggest regular strengthening exercises for legs, back, chest, hips, abs, arms, and shoulders. At least two times a week. You can start with one set of 8 to 12 reps of each exercise, moving to 2 to 3 sets, or heavier weights over time.

Focus on Quality, Not Quantity

It’s far better to do 8 perfect reps with a weight you can handle than struggling and straining your body to lift a weight you’re not ready for. A safe, quality movement, is better than a heavy weight lifted with poor form. Focus on slow, steady descents of the right weight.

Control Your Breathing

Too often we aren’t conscious of the breath and its effect on us. When lifting, exhale through effort, and inhale as you release. This helps with focus, control, and even abdominal strength by bracing your core at the right moment.

Focus on Posture

It’s important to hold your core firm during any strength training. This protects your lower back, neck, and other areas from the strain. It also means that every exercise targets your abs.

Signing up to Pilates in addition to your strength training can be a good way to ensure a strong core. If you’re trying a new or especially different exercise, make sure you do it under guidance.

Have Rest Days

Your muscles need at least 48 hours to recover between sessions. Take this time. It means when you do your next lot of sets you’ll be increasing mass even more instead of heading to an injury.

Sleep Well

Weirdly, some of your best efforts in strength training happen in bed while you’re completely unaware. While we sleep, our muscles build and repair. Remember not all the strength training happens at the gym, and leave plenty of time for shut-eye each night.

Follow up with Protein

For optimal recovery and muscle gain, follow each gym session with protein. Aim to have protein within 30 minutes of your workout. There’s no need to buy expensive protein powders: a dairy smoothie with raw egg and banana is an ideal post-workout protein shake.

Don’t:

Make Jerky Movements

Every repetition should involve smooth, controlled lifts, with equally controlled descents. This improves strength and tone and avoids tears and strains.

Overdo It

We’ve mentioned this, but it’s worth saying again. It’s a classic mistake with strength training to go too hard too fast to achieve fitness goals. We end up injured or burnt out and the regime is over.

When you lift weights, your muscles end with tiny tears. Rest periods are what allows the muscles to knit back together. Figure out a schedule where you strength train 2 or 3 times a week, and give yourself ample recovery time between sessions – around 48 hours’ worth.

Be Too Ambitious

Make a realistic strength or weight-loss goal. This will keep you motivated and focused. Aiming for something unrealistic is a sure-fire way to drop out of your regime or strain your body.

Go It Alone

Have your partner or friends join your workouts. Having a workout buddy makes it more likely you’ll get out the door to training sessions, and you’ll have more fun once there. If no one around you is interested, consider signing up for a personal trainer to keep you on track with your goals.

Exclusively Use Weights

Strength-training can include exercises that use your own body mass as the weight. Examples include push-ups, burpees, and pull-ups. If you’re struggling with pull-ups and need tips, read more here.

Lose the Routine

Once you’ve built your schedule, stick to it. A day off here or there is alright, especially if your body needs it. Stick to 90% to 95% of your schedule and celebrate small wins to keep motivated.

Lifting Lift-Off!

There you have it – our list of dos and don’ts for trim, toned muscular fitness. Now you know cardio alone won’t get you the best results. It’s time to get off the treadmill and start strength training exercises, following these tips.

If you found this article helpful, take a look at our other blogs. Our guides on weight loss, healthy eating, and more will get you from skinny fat to fully-fit today. Get started here!