As personal trainers we’re always going to be advocates for exercise, but sometimes our fitness routines can become stagnant.
If you've hit a plateau or are simply looking to add a new dimension to your workouts, consider making some simple tweaks to challenge your body in new ways. Here are five strategies to elevate the intensity of your exercises and keep your fitness journey challenging.
They’re all practical tips that you can apply to your workouts…
Use a Deficit for Pulls
One effective way to intensify your pulling exercises, such as deadlifts, snatch pulls or clean pulls is to incorporate a deficit.
A deficit involves placing your body in a position where your range of motion is increased, making the exercise more challenging. Usually you’ll do this by standing on a plate or block. This raises your body relative to the barbell, increasing the range with which you’re pulling.
This simple tweak has the effect of making an exercise harder, without having increased the weight you’re lifting. Here’s a video example of what it looks like…
Slow Down – Go with a Slow Tempo
Slowing down might be the key to unlocking new gains. Instead of rushing through your exercises, banging out rep after rep, focus on performing each rep with deliberate control.
A slower tempo increases time under tension, leading to greater muscle engagement and growth. This technique is particularly effective for resistance training exercises like squats, push-ups, and bicep curls. Experiment with a 3-4 second eccentric (lowering) phase and a 1-2 second concentric (lifting) phase to maximise the benefits.
Here’s what it looks like in real time…
Switch Reps for Time
Instead of counting reps, consider switching to a time-based approach for certain exercises. This modification challenges your endurance and stamina, pushing you to sustain effort over a set period. For instance, rather than aiming for 15 push-ups, try performing push-ups for one minute continuously. This shift in focus can be applied to various exercises, from planks to lunges, providing a fresh perspective and intensifying the cardiovascular aspect of your workout.
Use Unilateral Weights – Dumbbells and Kettlebells
Most exercises involve bilateral movements, where both sides of your body work together. Introduce a new level of difficulty by switching to unilateral exercises with dumbbells or kettlebells.
Unilateral training emphasises each side of your body unilaterally, promoting balance and stability while preventing muscle imbalances. Lunges, single-arm presses, and single-leg deadlifts are excellent examples of unilateral exercises that challenge your coordination and target muscles differently than their bilateral counterparts.
Reduce Rest Periods
While rest is essential for recovery, minimising rest periods between sets can significantly elevate the intensity of your workouts.
Shortening the rest intervals keeps your heart rate elevated, enhancing the cardiovascular benefits of your routine. Aim to gradually decrease rest times and maintain the intensity of your exercises. This approach is particularly effective for circuit training or high-intensity interval training (HIIT), where the focus is on keeping the body in constant motion.
If you wear a heart rate monitor at the same time, you’ll be able to see the impact it has on your cardiovascular system, and how many extra calories you burn. Furthermore, you’ll have your session done and dusted more quickly!
Incorporating these simple tweaks into your exercise routine can breathe new life into your workouts, prevent plateaus, and promote continuous progress. Remember to listen to your body, gradually introduce these changes, and enjoy the added challenge as you work towards your fitness goals.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.