workout for a beginner at the gym

The Confidence Corner Workout: For Any Beginner at the Gym

Gymtimidation is real. Whether you’re a beginner at the gym, are coming back after time off, or simply don’t feel like being around people, having a hack to tackle gymtimidation is helpful!

That’s why we are introducing the “confidence corner!” 

What is a confidence corner, you may ask? 

Great question! A confidence corner is a low-traffic, quieter area of the gym  where any beginner at the gym, injury recoverer, or anti-social club member, can feel safe and confident as they move through their workout. 

How to Find Your Confidence Corner!

First things first, take a lap. 

Whether you’re a beginner at the gym or a beginner at this gym, a lot can be learned from simply taking a lap around the space to see what areas are busiest, how the gym is laid out, and what equipment you have available to you. 

Now, on your own you’d have to select six exercises and use them to create three supersets. 

But today, we’ve created a confidence corner workout that any beginner at the gym can crush confidently!

 

 

personal training for dancers,online personal training, resistance training for dancers

 

 

The Confidence Corner Workout

Take a second and peruse this workout. Based on your strength level, grab yourself the appropriate 2-3 sets of dumbbells needed and either a bench, step, or box. 

Squat 3×10 

Perform these squats with bodyweight, a goblet hold with one dumbbell, or hold one dumbbell on each shoulder. 

Perform three sets of ten reps (remember to keep your chest lifted and core engaged!)

Then, move on to incline push-ups without resting!

Incline Push-up 3x 8-10 

Placing your hands on the edge of a bench or block, set yourself up into a push-up position. 

**Tip for beginners at the gym: the farther apart your feet are, the easier these push-ups will be!**

Keep your shoulders down, away from your ears and brace your core. 

Perform 8-10 strong reps per set depending on your strength. 

Rest 60 for seconds, then return to squats and perform the super set all over again!

 

Reverse Lunge 3x 8/leg 

For this exercise, perform with bodyweight or with weights depending on level of challenge needed.

Start with your feet hip width apart. Step straight backwards with one leg and lower into a lunge position. Remember, this is a lunge – not a curtsey. Imagine your feet are on railroad tracks  to keep those knees parallel!

Perform eight reps on each leg before moving on to shoulder presses!

Shoulder Press 3x 12

Sit on your bench or box for this exercise. If using a bench, configure it so your back has support. 

Lift your weights up to your shoulders. Pull your elbows forward so they are at a 45-degree angle from your shoulder joint. 

From here, press your weights straight up to the ceiling.

Slowly lower the weights down until your elbows are just below your armpits. 

Repeat for 12 reps, then, rest 60 seconds before returning to reverse lunges.  

 

Dumbbell Row 3x 15 

If you’re a beginner to the gym, this super superset is going to make you feel invincible!

Start by setting up with your weights in hand and feet hip width apart. Soften your knees so they have a soft bend in them. 

Slowly push your hips backward, letting your body lean forward. Don’t arch your lower back, rather, engage your lower abdominals imagining your lower ribs and hip bones are pulling toward each other. 

Now, pull the weights up toward your pockets. This will keep the resistance working the right muscles and avoid over taxing your neck!

Slowly return the weights down to the starting position by straightening your arms. 

Perform 15 reps, then move on to deadlifts!

Deadlift 3×15 

Keeping your feet and knees in the same position rotate the weights so your palms are facing toward you. 

Next, push your hips backward, letting the weights skim your shins. Go as low as possible without bending your knees further or releasing your lower back. 

Push your hips forward to return to the starting position. 

**Check this form video for deadlift beginners or beginners to the gym!**

Perform 15 reps then immediately move on to plank exhales!

Plank 3x 5 exhales 

For the plank exhales you can choose to set up your plank position on your forearms or on your hands!

Either way, lengthen your neck by pushing out of the floor and letting your shoulder blades flow down your back. 

Next, imaging your hips and lower ribs are pulling together, instantly activating your core. 

Hold this position as you slowly inhale and exhale five times. 

Once complete, rest for 60 seconds and return to dumbbell rows to start the superset over again!

Wrapping it Up

That’s it, the perfect workout to give any beginner at the gym a full workout in their own little corner of confidence!

Remember, everyone- let me say that again- EVERYONE deserves to take up space in the gym. I hope this workout paired with your won little “space” gives you the confidence to believe that!

 

Want more workouts and training tips? Check out these blogs: Are Crunches Killing Your Core? The Core Strength Secret, Full Body Thirty Minute Workout (aka perfection!)Training Tip Tuesday: Mixed Grip Deadlift

 

alternate forms of cardio

Get Your Heart Pumping: 6 Alternate Forms of Cardio That Are Perfect for Dancers

 

As a dancer you’re likely getting all the cardio you need in addition to your training schedule. But sometimes rehearsals and auditions are light or you want to mix it up. And let’s face it, dancing shouldn’t be our only form of cardio. That’s why it’s important to find alternate forms of cardio you enjoy!  

Now, dancers can be cardio junkies. We love the instant gratification of the post cardio exhaustion.  

You know what I mean, you just *feel* like you’ve worked HARD. And that feels good!

But we need to remember that as active dancers and humans, we need to balance how much stress we put our bodies under. 

So, this list of alternate forms of cardio is not meant to challenge you to do it all.

Rather, it’s meant to give you other options of cardio when dancing may not be at the forefront of your schedule.

Let’s dive in shall we? 

 

Running

Okay, I know what you’re thinking. 

“I thought running was bad for dancers.”

Well, surprise surprise! Running is actually a great form of cardio for dancers. 

Running improves aerobic capacity and endurance, increases bone density which prevents injury, and it’s completely *free*. 

They key is to start slow and be intentional about your form. Ensure that you’re not just pushing off of your rear/mid-foot, and your knees are tracking over your middle toes. 

Now, if you’re thinking, “I hate running.” Never fear, we have many more alternate forms of cardio on the docket!

 

Rowing: 

Rowing is, an excellent alternate form of cardio shown to significantly increase heart health. 

The best part about rowing is it not only gives you all the benefits of typical cardiovascular exercise, but it is a full-body workout with anaerobic benefits as well! 

Rowing is the perfect blend of strength training and cardio. Bonus? It’s a nice break for your joints too!

 

Shadow boxing: 

Did you know that shadow boxing is so effective at improving cardio health that it can be used to help people who suffer from pulmonary disease? Studies have shown that  shadowboxing can increase metabolic rate, decrease resting heart rate, and even build muscle!

It might seem silly at first, but let me tell you, punching the air is FUN! 

Get out your aggression and live out your Rocky Balboa dreams while also getting an excellent cardio blast. 

 

Walking: 

Studies have shown that getting around 7,000 steps per day lower the risk of death by 50-70% when compared to those who took fewer steps. They’ve also shown that people who walk often gain less weight over their lifetime!

Now, we know that weight is not the only marker of health. However, if walking can aid your body composition goals without adding additional stress to the body? Well, WAHOO! 

Unlike any of the other alternate forms of cardio listed here, walking is an excelled tool for stress management  and supporting mental health.

We love to see our dancers going on daily walks, getting their vitamin D, connecting with nature,  and clearing their minds. The cardiovasculare benefit? That’s just the cherry on top! 

 

Circuit training: 

Where are my HIIT junkies? 

Yes, circuit training is an excellent form of cardio! Like rowing there is often a strength training component in circuit training. 

While bodyweight circuits are an excellent and safe form of cardio and strength training, be careful if you start to add any resistance. Because you’re moving quickly, it’s important to make sure that your form is correct to prevent and injuries. 

Additionally, be intentional about making sure the exercises you’re doing in your circuit are varied in comparison to your weight lifting exercises.

Variety is the body’s best friend when it comes to a balanced workout regimen!

Stair Stepping:

Like walking this might sound boring at the jump. But be warned, stair stepping is NOT for the feint of heart. 

This study showed that, stair climbing is actually a suitable alternative to running! Showing just a 4% difference in aerobic capacity between runners and stair climbers. 

What’s more, stair climbing is a great way to strengthen your legs and glutes!

Which Will You Choose?

Any of these cardio workouts are an excellent supplement to your routine. 

And by no means are these the ONLY forms of cardio suitable for dancers. They just happen to be a few of our favorites!

So which one will you be trying today? Are you a classic runner, or will you be fighting your enemies while shadowboxing?

Let us know! Or even better, call a friend and invite them to try it with you!

No matter what, get out there a move your body. I promise you won’t regret it. 

 

 

Want more inspiration to move your body? Check out these blogs: Leaping For Joy: A Dancer’s Guide on How to Jump Higher, Six Steps to Perfect Push-ups!, Ready to Turn Heads?: Here’s How to Do a Pirouette

 

resistance training results, conditioning workouts for dancers

Hear From DWL’s Body Mechanics: Real Resistance Training Results from Dancers Just Like You

Resistance training for dancers has been a misunderstood topic for decades. And, finally, it seems that dancers are learning that resistance training results in more control, higher extensions, higher jumps, safer landings, and endless turns. 

Dancers Who Lift has been here for dancers since day one. But, like the industry, we’ve grown and evolved. The Body Mechanics program not only trains strong dancers, but empowers them with invaluable knowledge about their bodies. 

In previous blogs we talked about who Body Mechanics is for and what Body Mechanics entails.

But today we thought we’d let you hear it straight from the dancers’ mouths!

 

We know the Body Mechanics resistance training results speak for themselves, so we thought we’d let them!

So, without further ado, lets hear what they have to say.  

 

Amelia Foreman has been part of the Dancer’s Who Lift crew since 2019 and she says that DWL had a huge impact on her working professionally post COVID: 

“Thankfully, through the 2020 shut down, DWL was there with workouts to keep me strong through the lockdown. After that I danced in a ballet company for a year and did DWL workouts four days a week and it was the strongest I ever felt in my dancing. Now I am currently dancing with a modern dance company that does a lot of Pilobolus like non-traditional partnering. And I have finally gotten back in the gym more consistently.  Thankfully DWL has always been there to cheer me on, to keep me strong and feel great in my body!”

 

Claire Peoples loves how effortless it is to incorporate the program into her fitness routine:

“Being a professional dancer with another full time job, it can be very hard to figure out how to cross train! I had been taking a lot of group fitness classes at my gym but I didn’t feel like they were helping me. Those classes can help the average person with strength, but it doesn’t mean they will help a dancer’s technique! DWL has really helped me since I started a few months ago. I love how the workouts are laid out for me and I can follow the exercises on my fitness watch. Amber and the trainer’s technique videos also really help me to know that I am doing the exercises correctly.”

 

 

personal training for dancers,online personal training, resistance training for dancers

 

 

Out of all the resistance training results seen from Body Mechanics, feeling strong and secure in your dancing is one of our favorite . 

We attribute it to our highly specialized trainers who focus on the why behind the exercises they program. 

Jessica Townshend spoke to this a bit when we asked her about her resistance training results.

“I joined DWL because I’m a dancer (my main hobby and my self care release from my job as a therapist).  I’d been looking for real cross-training for dancers because I was frustrated by my limitations and knew there had to be ways to improve that weren’t just running routines and practicing turns over and over and over and over again.  DWL is where I found what I’d been craving!  A way to truly develop the muscles I needed to develop and a mindset about weightlifting that I’d never had before.  Body Mechanics explains the exercises in ways that make sense to my dancer brain.  Since I started, I’ve noticed so many improvements.  Last June, I had to do a double on stage with no real prep or way to build momentum.  It was on what I’ve called my “bad side”/”bad leg” and I freaking NAILED IT!  While I was on stage, I had a moment of worry, but then I executed that jazz double pirouette and kept right on dancing!  Not even a moment of hesitation…My kicks are getting higher!  My turns are more solid.  I can finally feel all the muscles I need to feel to truly pull my shoulder blades down and back.  Things that PT told me to do but I couldn’t, I’ve finally learned through DWL and Body Mechanics.”

 

Sara Edwards listed how different her dancing felt as one of the resistance training results she’s seen since joining Body Mechanics:

“Recently, I went back to ballet classes after two years off; I was so surprised at how strong I was, and how powerful my movements were! I definitely feel stronger, both mentally and physically, and I’m eager to tackle my next dance class!”

Something all of our Body Mechanics had in common was their appreciation for the flexibility within the Body Mechanics program. 

“I have absolutely nothing but praise for this program! I was unsure of how to spend my time off between [cruise] contracts so decided to give Body Mechanics a try. It allowed me the flexibility to rest, but to also build for my upcoming contract. I got back into my shows onboard with ease and felt even better than the contract before! I find now, I have better stamina and more power behind my dancing which has been the absolute most exciting feeling.” – Annie Dauzat

 

“Mel’s encouragement has helped me face those challenges!  Now I can lift enough weight that my parents are impressed when we go to the gym together!  I’m starting to get biceps I can flex!  And what’s even better is that if life is kicking my butt it my body isn’t in the right place to do certain exercises, Body Mechanics gives me options for body weight exercises and Mel is super encouraging about listening to my body and taking a break when needed.  The program is always there for me to come back to and skate brings new challenges.  I’m honestly SO glad I discovered DWL.  Now I can hold my own on stage with fellow dancers who are in performing companies and am even getting encouraged to try out for one of those performing companies.  DWL and Body Mechanics make working out and cross training make sense!  And they make it easy because I don’t have to guess at the exercises I should do.  I highly recommend Body Mechanics for anyone and everyone considering trying DWL!!” – Jessica Townshend

 

“I’ve been a Body Mechanics member for a while now and I can say it’s one of the best choices I’ve made for myself as dancer, and as a human being! I love the programming and how flexible and varied it is. My life is very busy, so I don’t always have time to get to the gym, but the programs organized perfectly for both the gym and home, so I never miss out!” – Sarah Edwards

What’s the most surprising of all the resistance training results seen by our Body Mechanics?

Community. 

Each of our Body Mechanics interviewed about this resistance training program for dancers spoke about how impactful having a community of dancers working toward the same goal was.

“It’s also so nice to be a part of a community of dancers who are in all different parts of life, but committed to the same goals. The workouts are great, their knowledge is unmatched and the support is so refreshing.” – Annie Dauzat 

 

 “I love how I get to chat with other people about milestones and get guidance from all the coaches.”  – Jessica Townshend

 

“I love how I get to chat with other people about milestones and get guidance from all the coaches.” – Sarah Edwards

 

Let’s Wrap it Up

There are so many resistance training results dancers will benefit from, whether they lift weights with DWL or not. 

But what sets Dancers Who Lift and Body Mechanics apart (aside from coaches, CEOs, and Administrators who are professional dancers themselves) is the unbreakable, unshakable encouragement found in the Dancers Who Lift community. 

The access to the private chat thread  and Facebook group of fellow dancers in the Body Mechanics program is invaluable. This thread has been known to help non-cooks hack meal prepping, support chronic over-trainers learn to rest, and even help people find sublets or doctors in their area!

If you’re thinking about joining Body Mechanics, or one of the other DWL programs, but you’re still not sure, just shoot us a DM on instagram @dancerswholift, or send us an email at dancerswholift@gmail.com. We are always happy to answer questions, concerns, and point you in a direction that we think will be benefit you. 

We hope to hear from you soon!

Want to do some more research first? 

Check out these free workouts, training tips and more from the Dancers Who Lift Blog: 10 Exercises For Dancers That Will Transform Your Technque, Leg Day: Perform At Your Own Risk, The Secret to Warming Up for Dance Auditions… The Right Way!

slide workout, glide discs for workouts, slide disc workout, workout for dancers

Workout Wednesday: The Slip and Slide Workout

Slide workouts using socks or gliding discs have been shown to not only increase strength but also improved balance and control. And what dancer doesn’t want strong, controlled balances?

Well, it’s Workout Wednesday so we figured we’d give you  a doozy of a slide workout to get your lower body cooking and your balance and control.

Ready?

 

 

personal training for dancers,online personal training, resistance training for dancers

 

 

The Slip and Slide Workout

For this slide workout, you’ll need to wear socks on a tile, wood, or Marley floor. Or, you can use glide discs underneath your sneakers.

Pendulum Lunge – 6/leg

This exercises is all about the isometric hold of your non-sliding leg!

Set yourself up so you’re in a standing position. Slide your right food forward into a deep lunge with both legs bent, keeping your back knee off the ground. 

From here, slide your front leg to the back to switch your legs. Make sure both of your knees continue tracking over your middle toes! 

Staying low here will maximize the benefit (and intensity) of the isometric hold of your supporting leg! 

Sliding front and back is one rep. 

**After six reps, switch legs. Then, move on to the next exercise.**

Plank Up/Downs

For this portion of our slide workout, we’re going to put the slide to the side and focus on a stable, stationary core. 

Set yourself up into a plank position on your forearms.

One hand at a time, and starting with your right arm, lift up to a traditional plank (on your hands). 

Once up in your plank, lower back down to your forearms one arm at a time (again, starting with your right arm). 

Try to keep your hips from dipping too much side to side!

One rep includes the up and the down.

**Once you’ve performed 8 reps, switch and perform 8 reps leading with your left arm.**

Hamstring Curls

This exercise comes with an option! You can either perform this as a single leg exercise or, for more of  a challenge, perform this as a double leg exercise. The choice is yours! But if you do opt for the double leg, make sure your are engaging your core to support your lower back

Lay on your back with one knee bent and the other straight.

Using your socks or your slide discs, slide the heel of your straight leg toward your booty. 

At the same time, lift your hips toward the ceiling into a bridge position. 

Then, slide your foot back out as you slowly lower your hips back down to the floor. 

**Perform 10 reps then, switch legs. If performing as double leg exercise, perform ten reps then move on.**

Skater Slides

Finally, the last exercise in our slip and slide workout! I know you’re feeling your glutes and hamstrings by now, but finish strong!

For this exercise you’ll be sliding from one foot to the other and crossing your working leg behind you into a curtsey lunge. 

Begin by standing. Step out to the side onto your right leg. 

With control, slide your left leg behind you into a curtsey lunge. The lower you go, the more challenging this will be! 

Then, slide that curtsey leg out from behind you and step out to the side onto it, sliding your right leg behind you into the opposite curtsy. 

**Perform ten reps per leg to finish this round!**

Want a Visual Aide?

Check out this video for any for checks or visuals you might need!

Wrap it up!

To complete this workout, perform this circuit four times as fast a possible, taking no more than 30 seconds rest per set!

How little rest do you think you can handle?

 

Want more workouts? Tune in here every Wednesday for a new workout! 

Want extra tips about fitness, nutrition, and life as a dance athlete? Give these quick reads a glance: The Protein Needs of Dancers, No Gym, No Equipment, No BS: The Best Workouts for Dancers That Can Be Done Anywhere, Gym Myths and Misconceptions: The Dancer Edition

 

transverse abdominis breathing

Training Tip Tuesday: Transverse Abdominis Breathing

Welcome back to another Training Tip Tuesday! Today we are talking about Transverse Abdominis Breathing aka TVA Breathing  (sometimes known as Stomach Vacuums. 

But first, you might be asking,

What is our Transverse Abdominis?

The TVA is our innermost core muscle. 

Where is the TVA located?

I’m so glad you asked! And no, it is not located in the Marvel Universe. 😜

It starts at either side of your spine, wraps around your torso, connects to your ribcage and ends at the middle line of your abdomen.

transverse abdominis breathing, tva breathing, transverse abdominis

See how deep in there the TVA is?  That’s why using Transverse Abdominis Breathing is one of the best exercises to target this deep core muscle!

What does the Transverse Abdominis do?

The TVA helps to protect internal organs, supports the torso, helps stabilize the spine and pelvis and assists in safe rotation throughout the trunk of the body. 

Why should you care about it?

Learning how to activate your Transverse Abdominis before you lift or dance, will change your life. No, I’m serious.

Learning how to activate this deep core muscle will help you feel more stable, support your lower back and will help you find your balance in dance class real fast! It will also free up your legs and arms to do whatever you want them to without throwing you off your center. 

Not to mention the fact that practicing Transverse Abdominis breathing can help relieve lower back pain by supporting a neutral pelvic position!

How to Practice Transverse Abdominis Breathing

Lay flat on your back with your knees bent. 

Take a deep breath in through your nose, letting your stomach expand. 

Then, slowly exhale is if you are blowing through a straw while pulling your belly button and lower abdominals toward your spine (similar to a Graham Contraction). Maintain this “hollow” contraction throughout the entire exhale.  

It takes some practice to find this engagement. So, go ahead and watch this video  demonstrating how to do a Transverse Abdominis Breath and add into your next warm up!

Want some more Training Tips? Check out these quick reads: This Is How to Breathe When Lifting WeightsTraining Tip Tuesday: Mixed Grip Deadlift, In and Out Fully Body Workout For Dancers

Looking for daily workouts? Check out Body Mechanics!

principle of progression

Exceed Your Own Expectations: How to Use the Principle of Progression to Overcome Plateaus

ingWhen you’ve been working hard toward reaching a fitness goal, plateaus can feel incredibly discouraging. After all, how can you continue to be this consistent and still not see the fruits of your labor? Enter, the principle of progression. 

 

What’s the Principle of Progression?

The principle of progression is the training principle that your body adapts overtime to different types of exercise and therefore, in order to see advancement, you must increase the intensity. 

Notice I said the word “intensity.”

This principle is not just about how much weight you’re stacking on. Sometimes referred to as “progressive overload” this principle outlines the gradual increase of stress placed on the body during a season of exercise training. 

This principle can be applied to weight training and endurance and utilizes increased resistance, frequency, and duration

Learning how to use the principle of progression correctly plays a large role in helping you blast past plateaus and on to achieving your goals. 

Why?

The continual progression of your training helps immensely with hypertrophy and body recomposition. On top of that, it’s also shown to increase heart health even more than consistent training does. 

You see, each time you begin a new exercise routine your body goes through three phases:

Shock: This is the phase where, despite lifting lighter weight, you experience performance decreases and DOMS. 

Adaptation: This is the phase when your form gets perfected and lifting that initial weight starts to feel easier. 

Staleness: Once you’ve reached this phase, your body has fully adapted to this exercise and will not see any new adaptations (muscle growth, higher developés, increase in endurance) until the stimulus is altered. 

How do we alter the stimulus? Well that, my dear, is where the principle of progression comes in!

 

How to Use the Principle of Progression

There are a few ways to progress an exercise. But it should be noted that there is an optimal timing to implement progressive overload and and optimal amount of increased stress to garner the best results. 

Increasing stress too soon or increasing stress by too much can lead to injury – and nobody wants that. 

Instead, opt to vary your exercises incrementally by adjusting one of the following variables.

Load (resistance)

Repetitions(Volume)

Tempo

Rest Periods

 

Load

Increasing the load in an exercise refers to increasing the amount of resistance. This could look like adding a resistance band to a bodyweight exercise, or increasing the weight of an exercise by 2-5 lbs. 

Unless you are flying through your reps with perfect form and extreme ease, don’t increase the intensity by large amounts. Remember, incremental increase is the key to successfully using the principle of progression. 

This should only be done when you can easily lift 2-3 reps more than your current rep count.

 

Repetitions

If you’re not quite feeling ready to increase the weight due to form, lack of weight options, or any other reason, you can use the principle of progression by increasing the number of reps you’re performing. 

To do this, start small by only adding 2-3 reps – remember, incremental increase! You can always add more if it’s too easy. 

This typo of stress increase is also referred to as “increasing volume” because you have not increased the amount of weight lifted during a repetition, rather you’ve increased the overall amount of weight lifted during the workout. (increasing the volume!)

Again, this should only be done once you’ve fully adapted to an exercise. 

Tempo

When using the principle of progression, tempo training quickly became one of my favorite ways to increase stress during an exercise. 

When tempo changes are applied to an exercise, the time under tension is increased. 

Usually a tempo change results in a slower pace during the eccentric portion of a lift. 

What’s the eccentric portion of the lift? This is the part of the lift where a muscle is lengthening rather than contracting. This portion of the lift is often the part where you are returning to the starting position.

For example: 

The lowering of the heels during heel raises.

Lowering the barbell to your chest during a chest press. 

The lowering of the barbell during an RDL, or Deadlift. 

The lowering portion of a push-up. 

 

Increasing time under tension has shown to increase protein synthesis (muscle growth) in athletes!

Slowing down also allows you to really focus on your form. This ensures the correct muscle groups are engaged and you’re not cheating!

 

Rest Periods

Another way to progress an exercise is to decrease the length of your rest periods. 

Now, according to the National Strength and Conditioning Association, your should inform your approach. 

To blast through power plateaus you’ll want your rest times to be between 2-5 minutes, between maximum power sets. (These sets are usually low rep, maximum weight.)

If you’re plateauing in your overall strength rest times should fall between 2-5 minutes. 

But if you’re looking to maximize muscle hypertrophy rest times are much shorter – 30-90 seconds. 

So, if your feeling good about your weight and reps, but want in increase the challenge level a little bit, think about decreasing your rest time by 10-15 seconds. 

Summing it Up

At the end of the day, the principle of progression is all about keeping your body from getting stuck in that “staleness” portion of an exercise. 

Our bodies are incredible and can adapt to almost anything. But once we’ve adapted to a certain level of stress, we won’t see the benefits of our workouts increase until we make adjustments to the stress load. 

If you’re working with a coach and you’ve hit a plateau, ask them which of these models might be the best place for you to start. 

I know for me, I was always weary to increase the weight out of fear of injury. It wasn’t until I had a coach tell me “You’ve got this!” that I increased the weight. Now, I know what it feels like to be lifting a weight “with ease” and how to gradually increase the weight.

If you don’t have a coach and this is all feeling a bit overwhelming, check out Body Mechanics. It’s a long term training program that not only gives you workouts and a nutrition plan, but it teaches you the why and how of your workouts. This leaves you feeling confident to make the adjustments on your own as your body needs! 

No matter what action you take toward your goals, know that we are here routing you on!

 

 

Want more? Check into the blog for workouts like, In and Out Fully Body Workout For Dancers, training tips like Training Tip Tuesday: Knee Hovers for Core Strengthening, and info dumps like, The Pros and Cons of Creatine: Busting the Myths and Revealing the Facts