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"In order to get ripped, you have to lift weights—and lift heavy." This statement has been ingrained in a lot of people's minds as the only way to get shredded and build muscles that everyone will be envious of.

For so long, people have believed that lifting heavy is the only way to get shredded abs or defined biceps. Is that one way? Sure. Are there other ways that may even be safer for you, your health, and your joints? Yes! 

Let’s explore how to maximize your gains, without maxing out.

- Explore different weights and reps to avoid ‘burnout’ or going too hard and injuring yourself. If you are bench pressing an extremely difficult weight only 4-5 times, you may push yourself too hard and end up with an injury that will put you on the sidelines for months. Try playing around with the reps you can do with lighter weights, allowing yourself to perform more reps of the exercise.

- Form matters, and lifting heavy can actually increase your chances of an injury due to poor form. If you are pushing yourself far too much, your posture and form might become sloppy, and that can lead to a horrible injury. Try lightening the load and focus on form over weight. 

- Both tempo and proper rest in between sets matter. Some weightlifters like to lift the most amount of weight possible and push through their reps as quickly as they possibly can. While that may work for some, it’s also incredibly hard on your body. Keep your body guessing by performing different exercises in different tempo combinations, such as 40 seconds on and 20 seconds off, or 45 seconds on and 15 seconds off. You can also play around with holding certain exercises, pulsing, or full movements to keep your workout dynamic. 

- Going too hard too soon can actually cause you to get tired, and you may not be getting as much out of your workout as you think you are. If you are pushing your limit from the moment you walk in the gym, there’s no possible way that you will have the same amount of power and energy by the time you hit the 20-30 minute mark of your workout. Although workouts don’t have to be hours long to see results, you want to make sure that you are pushing yourself safely in an allotted period of time that feels good to your body. 45-minute workouts that push progressively may set you up for long-term success, rather than 25 minute workouts focused on maxing out every single set. Pace yourself—this isn’t a sprint, it’s a marathon! 

The F45 Approach: 

Here at F45 Training, we believe that you can get in the best shape of your life without having to use bulky equipment and the heaviest weights you’ve ever lifted. We believe in pushing you properly, with the appropriate amount of weight that your body can handle, over a period of 45 minutes. Our equipment and weights come in a variety of sizes, and we leave it up to you to choose what feels best for you on that given day. Some stations may require you to lighten up your weight, whereas others may be safer to work with heavier loads. Of course, our trainers are always there to guide our members through the exercise and help correct form if need be, because our top priority is safety and getting a GREAT workout in. 

Our workouts focus on and incorporate functional movements, which allow our members to train efficiently, while reaping the benefits in their everyday life. This means that we keep our members and our bodies guessing with different exercise combos that focus on everyday movements such as squats, lunges, and overhead presses. Are these movements going to help you with your gains? Sure will! Will they also serve as functional movements that help you in your daily life outside of the studio? Absolutely. Functional training allows our members to workout in a safe, effective manner. 

In addition to the variety of workouts, it’s important to note that our equipment is not the same as conventional powerlifting gyms. Sure, we have dumbbells and kettlebells, but we have other pieces of equipment that allow our members to push themselves (safely) in new ways. Have you ever tried a battle rope or a burpee box jump? Trust us, don’t knock it ‘til you’ve tried it. 

At F45, our approach is quite simple, really—we want to help you get in the best shape of your life and feel good in your skin, without getting injured or doing yourself more harm than good. We are all about taking care of our bodies through functional movements, proper form, and the appropriate weight for our members. We’re here to help you if you want to maximize your gains, without maxing out. Join us!

Maximize Your Gains Without Maxing Out