The Essential Truths About Strength Training for Real Progress
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Chapter 1: The Value of Simplicity in Strength Training
Recently, I had a significant insight: while I advocate for simplicity as a key to effective resistance training, I often complicate matters myself. As a content creator, there’s a persistent pressure to introduce fresh ideas, keep workouts engaging, and vary routines. This has led me to dismiss solid training concepts simply because they seem too familiar or unoriginal.
While I encourage my clients to break through plateaus by incorporating variety into their workouts, I often find that excessive changes can hinder progress rather than enhance it.
Why is this so critical?
Mastering exercises demands time. It typically takes three to six months of consistent effort to start reaping the benefits of a training regimen. If you're constantly shifting from one exercise to another, you might miss out on the gains you seek.
This was highlighted for me while watching a Sweat Elite video featuring Matt Fox and his strength and conditioning coach, Keith Mueller. I anticipated a complex routine, but instead, I saw Keith guiding Matt through a straightforward set of exercises: deadlifts, leg extensions, jump lunges, and hamstring curls. They had been following this routine for ten weeks, progressively increasing the intensity.
Keith’s insight was profound: many people abandon exercises before they’ve had the chance to adapt muscles, increase strength, and prevent injuries. Thanks to this straightforward method, Matt significantly improved his deadlift personal record, jumping from about 150 pounds to over 300. He credited his progress to focusing on mastering form and adhering to the principle of progressive overload.
With that in mind, let’s explore three essential exercises that can benefit nearly everyone. Take your time with these; focus on mastering your technique and gradually increasing your load and repetitions.
Resistance training doesn’t need to be overly complex! Identify the key movements that enhance your performance and commit to them until you can perform them flawlessly.
Three Key Exercises to Incorporate into Your Routine
Before starting any new exercise program, please consult your healthcare provider, especially if you have existing health issues or injuries. While these exercises are generally safe, modifications may be necessary based on individual fitness levels or health histories. It’s essential to do your research!
For optimal results, aim to perform these exercises 2–3 times a week. Start with lighter weights to ensure proper form, and as you become more comfortable with each movement, gradually increase the repetitions and load. My reasoning for selecting these three exercises is that they promote better overall strength, making them valuable for a variety of sports and daily activities. If you want to remain strong and functional for years to come, it’s time to dedicate yourself to these foundational movements!
- Bulgarian Split Squats
Application: 2 x 10–15 reps per side
Cues: Step back until your toes rest on a step or stair. Lower your body while primarily loading the front leg. Ensure your feet are spaced adequately to allow a full lunge while keeping your front knee aligned with your toes. If your hip flexors feel overly stretched, adjust your position slightly. If I had to recommend just one lower-body strength exercise, it would undoubtedly be this one due to its unique balance and strength benefits. Using single-leg movements in resistance training is immensely beneficial.
To increase intensity, raise the height of the step, switch to a bench, increase reps, or add dumbbells. For a simpler version, lower the step height or use a wall for balance.
- Overhead Squat
Application: 2 x 10–15 reps
Cues: Grip a dowel overhead with arms at 90 degrees to find your optimal hand position, then extend your elbows to achieve the starting position. Stand with your feet shoulder-width apart and squat down, ensuring the dowel remains aligned over your toes. Keep your core engaged, knees tracking over your toes, and chest lifted.
Even if you can't perform this movement perfectly, it's still incredibly beneficial for enhancing mobility and strength. Aim to reach a position that challenges your range of motion without discomfort. With consistent practice, your mobility will improve.
- Side Plank
Application: 2 x 30–45 seconds per side
Cues: The side plank activates often neglected muscles, including the quadratus lumborum, external obliques, gluteus medius, and lats. Building endurance with this exercise will enhance your ability to lift weights safely and effectively. Although it may be challenging, its effectiveness is undeniable.
Before rising into the position, ensure your spine is aligned. Once elevated, actively engage your glutes and maintain steady, deep breaths. Visualize your core as a 3D cylinder, tightening your muscles toward the center. If you start to shake or lose form, take a moment to reset and regain your original positioning. Quality is key in functional exercises like this.
In Conclusion
Keep it straightforward. Resistance training is simpler than we often perceive. Instead of seeking out new, flashy exercises, focus on refining the movements that will yield real progress. Squats, deadlifts, and other foundational exercises take time to master, but committing to them will ensure long-term improvements. It may not always be glamorous or thrilling, but your results will reflect the hard work you put in.
And one last reminder for emphasis: simplicity is your ally.
This video features Dr. John Jaquish discussing why traditional weightlifting may not be the most effective approach for strength training.
In this video, the importance of understanding whether your workout qualifies as true strength training is explored.