LIFE

Weight Training: Three Steps To Increasing Your Strength

Australia's fittest woman reveals her top training tips.

19/07/2016 3:47 PM AEST | Updated July 20, 2016 10:42
Mike Harrington
Can lift.

It's no secret the weights room has long been associated with protein-guzzling bodybuilders and talk of "getting huge".

However, if you've been in the vicinity of a personal trainer in the last few years it's likely they've swayed you to ditch this old-fashioned view and start lifting.

Why? Because weight training doesn't have to be about bulk rather, an addition to your cardio that assists with fat burn and building lean muscle.

Whether targeting your glutes, chest, shoulders, back or core, using weights won't only burn calories while you exercise, but afterwards too, like when you're watching Netflix. And who can argue with that?

Kara Webb, arguably one of Australia's fittest women (she just took out the national title at the Reebok CrossFit Games and is heading for the world championships in California this week) explains three crucial steps to ensuring you get the most out of your weight training.

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Perfect your technique before you load

Don't worry about how heavy the weight is, it's important to perfect technique first.

"In order to build consistent strength in the right areas you need to maintain the correct positions. Don't just move the load any old way or you will eventually hit a hard plateau and will need to strip back and correct the movement anyway."

"The weight will naturally and continuously progress with good technique. It may take more time laying the foundation initially but it will save time and frustration in the long run," Webb told The Huffington Post Australia.

Water is your friend

"It's common to think of hydration in endurance sports however hydrated muscles and attachments are what keeps us lifting strong and safely."

"Dehydrated muscles don't contract and relax the same, and they are more likely to restrict your ROM (range of motion) which works to instantly increase your risk of injury and decrease your potential of achieving a heavy lift," Webb said.

Don't 'just wing it'


If the aim of the game is to increase strength, it's important to be consistent with your training.

"Find a good program that will give you an exact layout to follow so you're not just winging it. Once you have done that resist the urge to do more just because you want to be better at it sooner," Webb said.

"If you do want to increase your strength and maximise your session you can accessorise with activation warm ups and drills to ensure the right muscles are firing."

"Get creative with it, and maybe even get some resistance bands to add during your warm up," Webb said.

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