What expectations do you have for making progress in strength training? If you’re like most new trainees, you’re probably interested in getting strong, fast.

Rapid Progress

If rapid progress is your aim, here are a few programming suggestions:

1. Exclusively perform exercises that provide the biggest training stimulus (your personal preference is irrelevant).
2. Ignore subjective feelings of exertion, and instead prioritize adding weight to the bar on subsequent workouts (don’t trust your feelings).
3. Push maximal intensity as long as needed to continue making progress (if you want to get stronger, work harder).

Decades Not Months

When we broaden our perspective to include decades rather than months of training, our programming details naturally reflect the most important training maxim: be consistent.

The Details of Consistency

Here are a few ways your programming can reflect a broader focus on consistency:

1. Find a balance between exercises you enjoy and ones that provide the best training stimulus (enjoying exercise is important).
2. Use your perception of exertion (RPE) to help guide the weight on the bar on any given day of training (allow your training to accommodate other life fatigue).
3. Avoid frequent maximal intensity training, utilizing sub-maximal intensities for most of your working sets (dreading your workout isn’t sustainable).

Ultimately, when your perspective on progress widens to include decades rather than months, you’re free to replace ego-driven, short-term training objectives with process-driven, long-term habits more likely to maximize your strength and durability over your lifetime.