Lifting heavy is great, but there are a lot of ingredients that go into the recipe for getting better results out of your strength training. Having a program that works for your body, and your goals, is absolutely key to long-term consistency and results.

Key Takeaways

If You Want to Improve Your Strength Training Program, You Should:

1. Consider all of the factors that make the process complete in a strength training program
2. Remember that heavy lifting is just a piece of the puzzle, especially as you train into your 40s and beyond
3. Focus on consistency and having a well-rounded training program in order to reach your goals

How to Reach Your Goals

Your program is the plan that is going to take you to your goal, which takes a lot of thinking and skill. This is why it is so important to understand that training concepts are not the same thing as strength training programming, and this is why they are so much more effective than just doing random workouts.

While the ‘what’, lifting heavy, may be easy to understand, the how and why of getting there is much more complex. Creating a plan that progresses and periodizes over time will help you accomplish the best of what strength training can do.

Trust The Process

While random workouts will no doubt do something, adding muscle mass and having a well-rounded workout is essential, especially as you train into your 40s and beyond. Lifting heavy and moving your body is great, but you need a program that is suited to you and your body's needs if you are ever going to reach your goal.

By trusting the process and following a program that is aligned with your goals, you can take the burden off yourself and focus on being consistent. By showing up for yourself, you can continue to see great results and feel supported on your strength training journey.

What is your relationship with your training program like? Share your thoughts with me in the comments section on the episode page.

In This Episode

• Why lifting heavy weights over 40 is only part of the story (6:56)
• The importance of understanding the why behind your programming (11:27)
• How variables and frequency play a role in your programming strategy (16:05)
• Other components that go into a great training plan besides just lifting heavy (18:53)
• What you need to keep an eye on when you are programming for 40 and above (22:45)

Quotes

“Often we hear that we should ‘just lift heavy’. But what are the things that really go into just lifting heavy? And is lifting heavy really enough?” (2:25)

“If you have a goal, you need a program.” (12:38)

“Even though I have been coaching and lifting for over 10 years, I knew I could still get better at writing programs” (20:53)

“Lifting heavy is an integral part of many great strength training programs. But it is not the only thing you likely should do, especially if you are trying to become more well-rounded and fit in your 40s and beyond.” (22:09)

“There are a lot of things that we can do differently based on going through our 40s and beyond to start working with what's going on and working with those changes instead of saying, ‘well, it's just pointless; there is nothing I can do about this’.” (25:32)

Featured on the Show

Apply for Strength Nutrition Unlocked Here

Full Show Notes

Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders)

Get 10% off GORUCK with code FUELYOURSTRENGTH

Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest

I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Podcast production & marketing support by the team at Counterweight Creative

Rate and review on Apple Podcasts

Related Episodes

FYS 409: Overcoming All or Nothing Thinking In the Gym

FYS 408: Growth Mindset in Fitness