Does Your Strength Training Routine Match Your Goals?

At one point in time “lifting weights” was full of benefits and there was really one protocol we all followed. Does three sets of 10 repetitions sound familiar? Then came choreographed workouts when you added a “pulse” to the set because it fit with the music, if for no other scientific reason.

It’s time to take a closer look at what you’re doing, why you’re doing it, and if it’s getting results for you. If you want the most results in the least time your goals should determine your exercise. However, there are many unique-to-you considerations:

  • your experience
  • your fitness level
  • your conditions or special needs
  • your goals
  • your readiness to commit (just doing it because it’s good for you or love it?)

This video will help you see how one exercise demonstrated with three different goals in mind might open up a world of better results for you. You can have it all. Don’t panic! For my clients as for myself I focus on each goal within each workout. It’s a time saver, keeps me from being a slave to weight training whether at the gym or where ever I may need to fit it in. As long as I hit it twice a week I’ve covered all my bases.

Prioritize your goals.

Then divide your workout into your highest priorities. Primary goal first. Say, that’s weight loss. You would perform heavy sets of compound (multi-joint exercises like squats, lunges, pushes and pulls) first. You might have a secondary goal of improving your posture. You’d use 30-40% of your exercise time using smaller weights with more repetitions focused on key areas of say your rear shoulders, upper back and core.

I’d love to hear from you. Did you discover a connection between your routine and your goals here? Leave a comment or question below!


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Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

Find the widest point of girth at the hips

Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor

Right Calf
Standing with weight on both legs, find the largest point of calf.

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Measure from the rib cage just under breasts at bra line

At the belly button/umbilicus

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