How to get the best results from strength training

Strength training is a vital component of any training plan, whether it's for MMA, Brazilian jiu jitsu or running. At Fighting Fit Manchester, we offer group strength training classes to help members improve their strength, muscle mass, mobility and injury resistance. But how do you get the biggest bang for your buck? 

Kate Whapples, our strength and conditioning coach, has laid out her formula for results for strength training.

Consistency is key

Train consistently 

Consistency is always the most important factor in getting results. Eating well for a day won’t change your body composition in the same way hitting one max effort workout won’t change your athletic abilities. When trying to get stronger or achieve aesthetic goals, it's really important to be realistic about a routine you can stick with that suits your life and the time you have available to commit to your fitness goals.

Set realistic goals

In order to train consistently, you have to set realistic goals. If your goals are to be able to perform well above the average person, then you have to put in a lot more effort than the average person.  

To feel fulfilled by your training, setting and achieving your goals is an important part of the formula. Remember, make them realistic, set a time you’ll achieve them by and then review them, too. 

This will lead to a sense of achievement, and that’s a great motivating factor to stay consistent. 

Choose a method to suit your goals

When it comes to strength training, there are lots of different ways to achieve progress, and the method you choose will depend entirely on what you’re trying to achieve.

If your key objective is to build strength, then you’ll be looking at significantly lower reps (think 3-6 reps) at a higher weight and focusing a much bigger chunk of time on your compounds, like squat, bench and deadlift. 

However, if you’d like to build muscle, using a hypertrophy system is likely to yield the best return. This would look like 3-5 sets of 12-15 reps, with a mixture of compound and accessory lifts, such as bicep or hamstring curls. You’ll also want to split your workouts to push, pull and legs for three sessions per week. 

Other important factors

Nutrition. It's cliche, but you absolutely cannot out-train a bad diet. Nourishment is key to success. You need enough calories to build the muscle you’re training for and enough calories to fuel working hard in your gym sessions. 

Mobility. Mobility is often a limiting factor in the weights room. Keeping a reasonable level of mobility is really important to ensure you can be consistent and committed to your workout goals. 

Accountability. If you are someone who struggles with staying consistent and being accountable for your training,working with a coach may be your best route to success. This could be in a class environment or in a personal training environment. Recognising this can save lots of failed attempts and frustration.

Fighting Fit is a Manchester strength training and martial arts gym offering group classes and one-to-one personal training.