Strength Training Progressions

Adding progressions to your strength training routine has a number of benefits including stronger muscles and bones, increased coordination and balance as well as busting weight loss plateaus.

• If you are strength training 2 days a week add a 3rd day.
• Transition from machines to free weight and body weight exercises to challenge coordination, balance and core strength.
• Increase your sets to 2 or 3 of each exercise.
• For gains in muscle strength and lean muscle mass increase your weight and complete 8-10 repetitions. You want to feel muscular fatigue by the last rep and especially during the last set.
• Change up your exercises. For example if you have been doing chest flys switch to pushups or add hand weights to your walking lunges.
• To make improvements in balance and core strength perform your exercises from an unstable surface such as a bosu ball or a balance cushion.

Brainstorm exercise progression ideas with your Vida Health Coach. Pay attention to your body. If something does not feel right or hurts, stop the activity and consult with your physician right away. Avoid strength training the same muscle group 2 days in a row. Your muscles need a day of rest to repair and rebuild which leads to muscle growth over time. *Before beginning any exercise program it is important visit your primary care provider to obtain clearance to exercise.