Focus On Building Strength Before Weight Loss

Focusing on building strength before weight loss is a smart approach! Strength training has a lot of benefits, both for your physical health and your overall fitness journey. It helps increase muscle mass, which in turn can boost your metabolism and support weight loss in the long run. But if your primary goal right now is to build strength, here's how you can get started:

Prioritize Compound Movements

Compound exercises work multiple muscle groups at once and are excellent for building overall strength. Some key exercises to focus on include:

• Squats (targets legs, glutes, and core)

• Deadlifts (targets hamstrings, glutes, lower back)

• Bench Press (targets chest, shoulders, and triceps)

• Pull-ups/Chin-ups (targets back, biceps)

• Overhead Press (targets shoulders, triceps)

Progressive Overload

Building strength is all about gradually increasing the resistance or weight you’re lifting over time. Start with a weight that challenges you, and as you get stronger, increase it bit by bit. This could be adding weight to your exercises or increasing the number of reps or sets you’re doing.

Strength Training Frequency

For optimal strength gains, aim to train each muscle group 2-3 times per week. This can be through full-body workouts or a split routine, depending on your preference and schedule.

Focus on Form

Good form is crucial for preventing injury and making sure you're effectively working the muscles. Start with lighter weights to get your form down, and once you're comfortable, you can start progressing in weight.

Rest and Recovery

Muscle growth happens during rest periods, not just in the gym. Make sure you're giving your muscles enough time to recover by getting enough sleep, eating properly (especially protein), and taking rest days between your strength workouts.

Nutrition

While focusing on strength, fueling your body with the right nutrients is key. Make sure you’re consuming enough calories to support muscle growth and recovery. Protein is especially important—aim for around 1.6 to 2.2 grams per kilogram of body weight. Include plenty of healthy fats and carbohydrates to keep your energy levels up.

Track Progress

Keeping track of your workouts, sets, reps, and weight can help you see how you’re progressing over time. Noticing small improvements can be incredibly motivating.

How Fitness180 Can Help You on Your Fitness Journey

At Fitness180, we specialize in one-on-one personal training, group fitness, and online coaching to help you build a consistent routine. If you struggle with morning motivation, our expert trainers will work with you to develop a sustainable plan that keeps you on track. Whether you need accountability, a customized strength training program, or support in creating better habits, we’re here to help.

Would you like a sample workout plan to get started? Or do you have any specific strength goals (e.g., lifting a certain weight, doing more pull-ups) that you’d like to focus on?

Contact Fitness 180 today to schedule your first session and take control of your journey...