A Simple Guide to Strength
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October 31, 2024
Starting your fitness journey can feel overwhelming with terms like “sets,” “reps,” and “progressive overload.” Here’s a quick breakdown to get you on track.
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What Are Sets and Reps?
- Reps (Repetitions): The number of times you perform an exercise in a row. For example, 10 push-ups means 10 reps.
- Sets: Groups of reps. If you do 10 push-ups, rest, then do another 10, you’ve completed 2 sets of 10 reps.
Different rep ranges target different goals:
- 1-5 reps: Builds strength.
- 6-12 reps: Ideal for muscle growth.
- 12+ reps: Boosts muscular endurance.
What is Progressive Overload?
Progressive overload is all about gradually increasing the difficulty of your workouts. This could mean lifting heavier weights, adding more reps or sets, shortening rest times, or altering the exercise to make it more challenging.
Simple Ways to Apply Progressive Overload:
- Increase Weight: Use a heavier weight as you progress.
- Add Reps or Sets: Gradually increase reps or sets each week.
- Reduce Rest Time: Shorter breaks between sets push your endurance.
- Modify the Exercise: Try more challenging variations.
Why It Matters
Your body adapts quickly, so keeping workouts the same will eventually stall progress. Progressive overload keeps your body challenged and ensures steady improvement in strength, muscle growth, and endurance.
Takeaway: Mastering sets, reps, and progressive overload keeps your workouts effective and brings you closer to your fitness goals. Keep pushing a little more each time, and watch your strength grow!
