Today I want to talk about ‘Intensity’.Intensity is a very important key in your exercise routine, and it will help you get the results you want. It is not the ‘Percieved Exertion’, rather it is the ‘load’ or weight lifted that we are talking about here. So what do you need to do then? You need to increase the weight you lift for every exercise you do in your workouts! The heavier you lift, the more ‘intense’ your workouts will be. The more ‘intense’ your workouts, the better results you will see.
Before and during your workout, commit to giving every rep, set and exercise 100%. Fully challenge yourself with each rep, set and exercise. You should be giving it your all so at the end of each set you have hit the point of absolute failure! Increase the weight your are lifting, and when you can’t increase the weight any higher than do one more rep, one more set, etc. Just remember, each time you come back and do a workout/exercise over again, try and increase the weight lifted.
Just because you are working out, does NOT mean that you are giving it your all! You may be lifting some dumbbells or swinging that kettlebell, but are you pushing yourself to the max with each rep, set and exercise? Is that weight heavy enough to challenge you during each rep and set? It better be! Remember, you have taken the time to workout, now give it your all and make it worth your while so you can see the results!
Increase the weight lifted instead of the # of reps/sets you do. In order to lift heavier for a specific exercise, you will have to decrease the # of reps/sets you do for that exercise. Lifting heavier is good for you! Don’t be afraid of getting bulky ladies! We do not have the hormones men do that make them bulky. Lifting heavier means you are increasing that intensity and will get you the results you want! The best part about lifting heavier, your weight training sessions won’t take as long! You shouldn’t be weight training for more than 40 min – 1 hour max.
Always jot down your performance. Record the weight/reps/sets you did for each exercise so that next time you know what you should aim to beat!
“In life, we acquire what we desire, we don’t receive what we ignore.”
Figure out your 1 Rep Max for large muscle group exercises. Bench press, squat, deadlift, rows are all large, multi-joint/muscle group exercises. To find your 1 Rep Max, find the weight for bench press that you will max out at about 10 reps. Multiply that weight X 100, than divide that # by 75 and this is the estimate of your 1 Rep Max. For example if I maxed out at 10 reps on bench press at 80 LBS, I would–> 80LBS X 100 = 8000, 8000/75= 106.6LBS is my 1 Rep Max.
For Intensity, I would focus on doing 80%-85% of your 1 Rep Max. And every week or so doing 90% of your 1 Rep Max. Remember as you get stronger you will need to recalculate your 1 Rep Max!
Best of luck in your Intesity Training!! Keep up the awesome work
Health & Happiness,