Whether you’re just getting started in the gym or a seasoned vet, you’re still going to wonder if there’s a more simple way to build strength and endurance in the gym.
A better way to grow muscles without complex programming, numbers or math. Because if you’re anything like me, math is not my favorite ESPECIALLY when I’m tired. And that’s where progressive overload comes in.
I took a small recommendation from my dad when I was just getting started lifting weights in high school, and it’s become my whole identity when it comes to training.
It’s worked for the last 15 years and will help you see results without obsessing over it.
Because here, we focus on flexible workouts, trusting the process, allowing life to happen and no longer needing things to be perfect.
So if that sounds like what you’re looking for, let me break down exactly how you’re going to build strength and endurance in the gym, without obsessing over every little thing. All with a little thing called progressive overload, that I didn’t even know I was doing!
How to structure your workouts
You know the saying, follow the program, not your feelings? Well, we’re not going to follow that mindset anymore. Well, not exactly.
That saying is great when you’re just getting started and need to set a routine for yourself. But after 2 weeks, your body should be adapting to the gym and start to feel normal with the routine. You can check out my video where I talk about the annoying reality of starting over in the gym after burning out HERE.
All of that to say, we’re going to focus on how your body is feeling each day in the gym to base your weights and reps on. This doesn’t mean that you aren’t going to make progress, build strength or anything like that. It just allows space for the good and bad days.
Say for example, you’re on your period. Maybe some of those days you feel too awful to do any strength training so you don’t, but then maybe some months you feel up to it and focus more on lighter weights and reps to still get movement in but not to force it.
To better keep track of this and notice the patterns, join my Diary and I’ll send over my Burnout Recovery Experiment with a printable fitness journal to better create that sustainable relationship with fitness.
But the reason I love this so much is because there’s no set standard. You get to decide what you want to do. And if you don’t feel like you can trust yourself, I highly recommend doing my Cutting Cravings in 3 Days Challenge, which you will also get access to when you join the Diary.
The thing I want to make clear before I break down the simple reality of progressive overload is, unless you have a competition you’re specifically training for, you can choose your training style based on your goals and also what you feel like doing that day.
You aren’t weak or lazy for wanting things to be simple, you’re just tired of chasing perfection and burning out during the process.
Alright, let’s dive in!
Progressive overload based on goals
Progressive overload is just adding weight once you get stronger and start being able to do more reps of a certain exercise.
It’s literally that simple, but I’ll break down 3 examples for you to focus on with your own training.
No matter what your focus is now or moving forward, I recommend with your first exercise, you focus on building up to your working weight in 2-3 sets and use that as a warm up.
From there, every working set should be between 3-5 reps. This can be based on how you feel that day and what your goals are.
Whatever rep range you choose, the last 2-5 reps of that movement need to be hard. If they’re easy by the time you hit the repp range, then you add weight until you drop to the bottom of the recommended rep range and stay there until you progress again.
And then you do that forever. So let’s break down your options!
Conditioning
If you’re looking for high reps, exhausting your muscles and challenging them with endurance, you’ll want to focus on the conditioning rep scheme.
This is honestly what I did for YEARS, again, not realizing that when I told my dad I wanted to “tone” my muscles, I wasn’t “supposed” to keep increasing the weights. But, here I am and it DOES work!
So for conditioning, you’ll be doing at least 3 sets of each exercise if not 5, preferably supersetting with 1-2 other exercises. And reps will be at least 15 reps for each exercise. Preferably 15-20 reps of each, and if you can get to 20 reps and still keep going, add weight until the last 3 reps of 15 is really hard.
General strength
This is my go-to rep scheme when I’m wanting a good workout, to keep my current strength and increase strength slowly. This also is a great middle ground when you aren’t feeling great but still want to workout. This can be flexible for bad days, but when you’re feeling find, keep the intensity going.
This as well will focus on 3 sets of each exercise, preferably supersetting with one other exercise. Reps for general strength will be about 8-12 reps. Again, the last 3 reps will be hard, and if you can get to 12 reps just fine, add weight until 8 is a challenge.
Extra strength
This one will be difficult if you’re used to higher reps and sets, but there is something to be said about just lifting heavy weights. I like to focus this rep scheme on the bigger lifts, like bench, squats and deadlifts. If there’s other exercises you want to lift really heavy weights for, then feel free to do this as well.
Extra strength will focus more on 3 sets, but preferably 5 sets focused on just the one exercise with a little more rest in between. And rest for all of these can range from 60 seconds to 2 minutes. Reps however will be between 3-5 reps. Again, if you feel like you could do 6-8 reps, add weight to the exercise. 3 reps should be a real challenge and 5 reps should feel fine at first until the last 2 reps.
Next Steps
So now that you’ve got simple routine options to build strength and endurance, you might want a workout plan to put this to the test with.
Of course, I will always recommend grabbing my Done In 10 freebie first. I have 20 different workouts you can do in 10 minutes when you’re short on time or burnt out on fitness but still want to do something. Be sure to join my Diary newsletter and I’ll send it over!
The other options I have really depend on what exactly you’re looking for. Because I’ve got lots of other blog posts with workout ideas like CrossFit style workouts, partner and bootcamp style workouts, even a 4-week beginner gym program if you’re wanting to head back to your gym rat days.
Definitely check those blog posts out and use whatever rep scheme I shared about to get started.
If, however, you’d like a bigger list and routine of the above listed workouts, definitely check out my Fitness Series that includes CrossFit, Bootcamp and Gym workouts, as well as a list of over 100+ exercises to build your own routines.
Then again, if you’d like something completely different and you’re ready to try a few different things like boxing, running AND strength training, then my Hybrid Training Program is for you. Check out my blog post all about it, and then grab the full 8 week program to get stronger, start running and boxing in your garage.
I can’t wait to hear about what you choose to do! So be sure to reply back to my emails once you join the Diary. Whatever you choose to do, just be sure to to take a realistic approach and enjoy the journey.
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