ALICE LIVE­ING, WH colum­nist and PT at Third Space, Lon­don, shares the se­cret to pow­er­ing through fit­ness plateaus

Women's Health (UK) - - CONTENTS -

Our res­i­dent PT Alice Live­ing will help you lift heav­ier

As strength train­ing gains pop­u­lar­ity, ev­ery­one is wak­ing up to its ben­e­fits. There are sig­nif­i­cant phys­i­cal gains to be achieved with this style of train­ing, in­clud­ing weight loss, on top of the ob­vi­ous mus­cle­build­ing. You’ll in­crease bone den­sity and mus­cle mass, and it can lower your risk of nu­mer­ous chronic dis­eases, such as heart dis­ease and type-2 di­a­betes. In­cor­po­rate strength train­ing into your rou­tine and you’ll gain power and re­ally wake up to the ca­pa­bil­i­ties of your body. Soon, you’ll be itch­ing to lift heav­ier, trust me.

Smash­ing a weight PB can be one of the most sat­is­fy­ing parts of re­sis­tance train­ing, and the tech­nique many coaches em­ploy to achieve this is pro­gres­sive over­load. Def­i­ni­tion: the grad­ual in­crease of stress placed upon the body dur­ing ex­er­cise – in this case, slowly up­ping the weight on each lift. Heav­ier weights mean in­creased mus­cle mass, which will boost your abil­ity in big lifts, such as squats and dead­lifts. How­ever, pro­gres­sive over­load isn’t im­mune to plateau, and the rapid gains you saw at the start of your train­ing can tail off. Then, your mus­cles will need a dif­fer­ent sort of stim­u­lus to get stronger. Try­ing skill-based moves – such as a Turk­ish get-up – can be a great way to com­bat this plateau. Plus, some sin­gle­leg work will even out any strength im­bal­ances and im­prove sta­bil­ity to give power to lifts. What is it they say? Noth­ing worth hav­ing comes easy.

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