2667: 4 Tips to Feel Great With Strength Training by Nia Shanks on Varying Workout Splits

Optimal Health Daily - Fitness and Nutrition

Optimal Living Daily LLC

Fitness, Health & Fitness, Nutrition

4.4 • 671 Ratings

🗓️ 15 August 2024

⏱️ 12 minutes

🔗️ Recording | iTunes | RSS

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Summary

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2667: Nia Shanks offers four practical tips to ensure strength training feels great and doesn't leave you feeling achy. By slowing down reps, using joint-friendly equipment, focusing on form, and varying workout splits, you can train effectively, stay healthy, and continue making progress without pain. Read along with the original article(s) here: https://niashanks.com/tips-feel-great-strength-training/ Quotes to ponder: "Slow down your reps by taking approximately 2-3 seconds to perform the lowering portion of the exercise." "If you ever feel beat up from heavy barbell workouts, try using dumbbells, cable machines, a suspension trainer, and bodyweight exercises instead and see how you feel." "Reduce the weight a bit and put 100% effort into every single rep you perform. Sounds simple, but it works, and it can make you feel great." Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	This is Optimal Health Daily, episode 2667.
0:04.1	Four Tips to Feel Great with Strength Training by Nia Shanks of Niashanks.com.
0:10.2	And I'm Dr. Neil Malik, reading you some of the most popular health and fitness blogs out there,
0:15.5	with permission from the websites, and always with a bit of my commentary at the end.
0:20.2	Now I'm going to keep this intro nice and
0:21.8	short, so let's get right to the post as we optimize your life.
0:29.6	Four Tips to Feel Great with Strength Training by Nia Shanks of Nia Shanks.com.
0:36.5	If your strength training workouts don't make you feel great or worse leave you feeling achy or beat up,
0:43.3	then you need to change things. Now, here's how. In this article, you'll find four tips I use with
0:50.3	clients and myself who complain that lifting weights didn't feel good or left them feeling
0:56.2	achy. Whether you're an older lifter and want a strength train as safely as possible, you have previous
1:02.5	aches and pains you want to alleviate, or you want your workouts to make you feel better and have more
1:08.1	energy, give these four tips a try during your next workout.
1:12.6	Tip 1. Slow down your reps.
1:15.2	This tip is simple to practice, but also very effective, especially if you've previously
1:20.1	experienced discomfort or pain from strength training workouts.
1:24.2	Give this a try during your next workout, or even test it now with a set of push-ups to experience it for yourself.
1:30.3	Slow down your reps by taking approximately 2 to 3 seconds to perform the lowering portion of the exercise.
1:38.3	You don't need to count, but noticeably slow down your rep performance.
1:43.3	Using a push-up as an example, take two to three
1:47.0	seconds to lower yourself down to the ground. Then, smoothly reverse the motion. Do not use momentum or
1:54.3	bounce back up. Sticking with the push-up example, after you lower yourself down, smoothly reverse the motion and press back up.
	...

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