Do you want to get into the habit of lifting so you can be healthier and have a lean physique? Here are five steps to make strength training a habit you never give up.
Strength training is one of the best ways to build muscle, increase your metabolism, and improve your overall health. However, getting started can feel intimidating if it’s not something you’re used to. The key to success is developing a habit of strength training, so it becomes part of your weekly routine. Here are five simple steps to make strength training a habit.
1. Start Small and Set Realistic Goals
When beginning a strength training routine, it’s important to set achievable goals. You don’t have to lift heavy weights or spend hours in the gym right away. Begin with short sessions—20-30 minutes, two to three times a week. Focus on compound movements that target multiple muscle groups, such as squats, push-ups, and rows. Once you feel more comfortable, gradually increase the intensity, weight, or frequency of your workouts. Start with goals that challenge you but are attainable to keep your motivation up.
In KWF online personal training, the workouts are created with compound movements and build on themselves so each week you have the opportunity to increase your weight, reps and intensity. Learn more and join here.
2. Create a Plan and Schedule It
Having a plan in place makes it much easier to stay consistent. Create a workout schedule that fits into your lifestyle. If you have busy mornings, maybe evening workouts work better for you. Treat your training sessions like important appointments—schedule them in your calendar, and hold yourself accountable. When you have a structure in place, it’s easier to commit and less likely that you’ll skip a workout.
In online personal training, you can do your workouts when it works best for you, but we also hold each other accountable in our private Facebook group. Learn more and join here.
3. Focus on Proper Form and Technique
When starting out, prioritize learning the correct form for each exercise. Not only does this help prevent injury, but it also ensures you are targeting the right muscle groups. You can begin with bodyweight exercises or lighter weights until you master the movement. Don’t rush—building muscle and developing good technique takes time. Proper form will make your workouts more effective and build confidence as you progress.
In my online workout program, you will be able to review video demos for every exercise, and if you’d like, you can send me videos of your form for help getting things right. Learn more about working with me here.
4. Track Your Progress
Tracking your workouts is essential for building consistency and staying motivated. Keep a workout log to record the exercises you did, how much weight you used, and how many sets and reps you completed. You can also track non-scale victories like improved energy, better posture, or increased strength. Seeing improvements over time is rewarding and will push you to keep going.
5. Stay Consistent and Be Patient
Results don’t happen overnight, and consistency is key. Even if you have busy weeks or days where you can only fit in a quick workout, it’s better than doing nothing at all. Building muscle and establishing a healthier lifestyle takes time, so be patient with yourself. Stick to your routine as much as possible and remember that every workout is a step toward your goal.
By starting small, sticking to a schedule, focusing on form, tracking progress, and maintaining consistency, you can turn strength training into a lifelong habit. Not only will you build muscle and get stronger, but you’ll also feel healthier and more confident in your body.
Ready to get started? Start working with me via my online personal training membership. Get the details and join at KyraWilliamsFitness.com/signup
Your Coach,
Kyra