Among the fitness community, strength training has many benefits, including building stronger muscles and bones, more stable joints, and healthier bodies. Strength training also has a positive impact on your heart and lungs and helps you to be more cheerful and have more energy. However, many people wonder how they can get more benefits from their workouts and how they can build strength faster. A nutritionist can help you develop a nutrition plan. Here are some easy ways to make lifting more efficient and build muscle faster:

Proper Form

Make sure you have proper form when lifting weights. This will ensure that you are targeting the correct muscles and that you are not putting unnecessary strain on your body. If you’re not sure how to lift using proper form, consider joining a class or hiring a personal trainer so that you can get the best results with the least risk. You can also learn to have better form by watching workout videos, but it’s harder to evaluate yourself and you might not get as good of results as with the trainer.

Warm-Up

Always warm up before lifting weights. This can include stretching, light cardio, or bodyweight exercises. Warming up will increase blood flow to your muscles and prepare them for the workout ahead. Most trainers and workout classes will include warm-up sessions, but if you are working out on your own it’s important not to skip this step. 

Proper Nutrition

“Proper nutrition is key to lifting efficiently. Make sure you are consuming enough protein and carbohydrates to fuel your workouts and aid in muscle recovery. A personal trainer or nutritionist can help you develop a nutrition plan that supports your strength training and helps supply all the nutrients you need. You can also try supplements like Power Life High Impact Whey Protein shakes if you are struggling to get everything you need from your diet alone. Creatine is another supplement that can help you to lift more efficiently and to get more from each session. The best creatine gummies are delicious while also helping to increase the benefit you get from your strength training program.

Rest

Take rest breaks between sets to allow your muscles to recover. This will help prevent injury and allow you to lift more efficiently. Resting for 2-5 minutes between sets is a good amount to allow your muscles to replenish creatine and strength. By resting between sets you will be able to use heavier weights overall, which can build muscle faster. In addition, many experts recommend lifting on a schedule that allows for 2-3 days between workouts in order to have sufficient recovery. Many people alternate workouts in a way that allows for additional recovery days by rotating “leg days” and “arm days” or similar schedules.

Breathing Techniques

Proper breathing techniques can help you lift more efficiently. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase. If you’re not sure how to learn proper breathing techniques, consider watching online videos or talking to a personal trainer. In many cases, the best way to get better at any fitness program is by working with an experienced professional who understands how to teach techniques as well as evaluate your performance and ability.

Mind-Muscle Connection

Focus on the muscle you are trying to work. Visualize the muscle contracting and lifting the weight. This will help you recruit more muscle fibers and lift more efficiently. Visualixing works best if it’s done consistently and with detail. Focused, detailed visualization takes practice, but with time and effort, it can help you gain muscle faster. Some studies have shown that visualization helps build muscles even when you aren’t working out! Consider doing this for 5-10 minutes a day, perhaps as part of a regular mindfulness session.

Use the Right Weight

Use a weight that is challenging but manageable. Using a weight that is too heavy can lead to injury and using a weight that is too light will not challenge your muscles enough. If you can’t make it through your reps without rest, your weights are too heavy. On the other hand, if you are easily finishing your sets without effort and you feel like you could easily keep going, your weights aren’t heavy enough and you will not get the desired results.

Increase Intensity

Increase the intensity of your workouts by incorporating supersets, drop sets, and other advanced techniques. This will help you lift more efficiently and break through plateaus. Make sure that you understand how to do intense workouts safely and with the best form before you begin. If you are unsure, ask a trainer for personalized sessions or join a class that is focused on these kinds of exercises.

Hydration

Stay hydrated before, during, and after your workouts. Dehydration can lead to fatigue and decreased performance. If you are drinking bottled water, add sports drinks or electrolyte supplements to replace electrolytes and salt lost from sweating. Tap water has some minerals and electrolytes naturally, but you may still need to supplement. Remember, the more you sweat, the more you need to drink. 

Stretching

Stretching after your workout can help prevent muscle soreness and improve flexibility. This will allow you to lift more efficiently in your next workout. Flexibility along with strength training can help your body to be at its best and avoid injuries from sports and activities. In addition to helping your body to be healthier, stretching can help your sore muscles feel better and help keep them from stiffening up after an intense workout.

Conclusion

No matter why you are doing strength training, there are things you can do to help your workouts give you better results with less time. Being more efficient with your fitness training can help you save money, get better results, and enjoy the process more. Remember to always consult with your healthcare provider before starting a new fitness program and learn new techniques under the training of a professional.