As with all things, the best way to improve at anything is by being consistent and strength training is no different. By regularly lifting weights over the course of months(years), with good form and adequate recovery, it’s almost a sure thing that someone will get stronger. So, if it’s that easy what are we here for?
Well for starters, showing up to the gym multiple times per week for months on end can be anything but easy. Choosing what to do can be overwhelming due to the sheer amount of information, and choice, available. Progressing or changing what you’re doing can be hard to do without having experience on your side. All these things can make it difficult to make progress and feel confident that your plan is setting you up for strength success.
When you make a commitment to begin strength training, you are also making a commitment to changing your schedule. This entails setting aside time each week to working out, and sometimes this comes at the expense of other things. Since an abundance of free time is not a luxury most have, it makes it doubly important that your exercise program is time efficient to ensure consistency. Most programs will have you in the gym between 45 to 90 minutes 3-4 times per week. You can get away with shorter durations if the exercises are planned appropriately, however. The best workout program in the world won’t get you results if you don’t have the time to complete it.
When it comes to choosing a program, it’s important to pick one that is right for your skill level and aligns with your specific strength goals. There are many quality programs available online and through social media but there is also an equal amount of poorly designed ones. Without prior experience, or a guiding hand, it can be difficult to separate out the good from the bad. This lack of certainty can lead to newer trainees hopping from program to program. Program hopping can result in switching to a different type of training before results are seen. Typically, most programs will last between 8-12 weeks before major changes are made but can be longer or shorter depending on the intent.
One of the biggest benefits to having a coach is their ability to progress or regress exercises to best suit a trainee’s skill level and body type. Making changes to a program takes experience to ensure the appropriate training load is still achieved. Additionally, knowing how to work around an injury or select exercises to address muscle imbalances is something an online program just can’t reasonably address.
Overall, following an exercise program consistently for months is the best way to get stronger. Starting Strength, 5/3/1, and other linear progression models are some of the standards when it comes to gaining strength. These are very straightforward programs that focus on consistently performing 3-4 main lifts each session along with some accessory exercises. However, when it comes to creating a unique plan, modifying exercises, or ensuring accountability, nothing beats working with an experienced coach.
