Strength Training 101. How should it actually feel?
How should getting stronger actually feel?
What are physical and mental changes you’ll feel when beginning strength training for the first time?
How do you know if it feels right? How do you adjust?
Here’s a rundown of common emotions, thoughts and physical sensations you may go through.
1. Challenging but focussed
You should feel the targeted muscles working and a feeling might be a burning sensation in your muscles as they are pushed to your maximum effort. It shouldn't feel painful or like you're straining in a way that compromises your form. As you progress through your sets and the workout, you'll likely feel a gradual build-up of fatigue in the muscles you're working.
2. You control the weight, the weight doesn’t control you
Don’t lift more than you can control. More is not better if you are compromising your form and alignment. This means that if you need to start with the movement, with no weight because that makes your muscles tired, then do it. Don’t think if you push harder and do more; it will work better or faster. It won’t.
3. Feel the fear and do it anyway
I often notice that women are afraid to go heavier with their weight or afraid to lift at all because they think they’ll hurt themselves. This then leads to frustration because they don’t see results. Use a mirror to keep an eye on your form and you can always try 1-2 reps with a higher weight and see how it feels, you’ll probably surprise yourself, women are so much stronger than they think they are!! Accept that fear is part of it, a bit of fear is a good thing and it’s part of the process and part of growing as a lifter. You’re always trying to challenge that muscle to trigger growth, you should always feel a little bit scared every now and again!
4. Modify for you, not for anyone else
There are multiple strength training exercises with modifications depending upon where you’re at on your strength training journey. Often people give up because something is too hard when they could just make a few tweaks to enhance the impact. For example - If a full sit up or push up is too hard then you can do a half way sit up or use a wall for push up assistance. If a trainer or class teacher cannot provide you with an alternative then don’t go back to them. One of the reasons I hated sport at school (and still hate some classes) is because it was never modified for my level so all sport felt like it was for ‘sporty, strong, athletic’ kids and that turned me off exercise for many years. Please know that it is always possible to modify for your level. Don’t let anyone tell you any different.
5. The fine line between difficult and painful
You should feel engaged and focussed on the movement. Pain is a sign to stop (especially sharp pain). I always tell my clients there is a sweet spot. It shouldn’t be so easy that your mind can drift off and think about your to do list, and it shouldn’t be so hard that you can’t finish a set. Aim for an effort level of 7-8 out of 10. Pretty difficult!
6. Delayed Onset Muscle Soreness (DOMS) is a good thing
This is the muscle soreness and tenderness you often feel the day after a strength training session. It’s caused by microscopic tears in the muscle fibres as they adapt to the new demands placed on the, and it actually helps your muscles grow. It's a normal response and usually subsides within 48 hours. Some soreness is expected, it shouldn't be debilitating and last a long time. Stay active with light movement and walking in between sessions to encourage blood circulation and help alleviate DOMS.
7. It won’t feel like cardio because it’s not cardio
While cardio often involves sustained, rhythmic movements that elevate your heart rate and cause significant sweating, strength training typically involves shorter bursts of intense effort followed by rest periods. While you might experience some increase in heart rate and potentially sweat, it's generally not to the same degree as a cardio only session. The focus is more on muscle engagement and fatigue rather than sustained cardiovascular exertion and encouraging a lot of sweating.
8. You'll feel strong and powerful and energetic!!
I love how frequently I hear a woman I am training say “I feel SO strong”. The psychological benefits of feeling stronger and more confident in your body spills over into the rest of your life. This feeling of power can be a massive boost and motivator to keep going. You'll sleep very well! Your muscles will be working in new ways, and you might feel tired during and immediately after your workouts. This is a normal adaptation period and that as your bodies get fitter, it will feel less fatigued and more capable and you’ll feel stronger and more energised.
…. how many of these sound familiar to you?