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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

11 Strength-Building Secrets From a Pro Trainer

A pro trainer reveals 11 strength-building secrets for achieving peak fitness.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Why strength training? For the average person, getting stronger using safe and well-structured exercise programs is virtually 100% upside, minus the time and effort required to stick with a program.


I've seen it happen, as a fitness coach for five years with a focus on helping novice and intermediate fitness clients build foundational levels of strength through proper biomechanical movement patterns, progressive overload, and appropriate periodization.

Aside from the obvious benefit of being able to lift heavier objects and have better endurance when performing day-to-day tasks, strength training with exercises like squats, deadlifts, overhead presses, and other compound movements improves mobility, bone density, metabolism, and a wide range of health markers associated with longevity, health span, and an overall improved quality of life.

For individuals interested in developing a more muscular appearance, strength training has the benefit of increasing muscle mass as well with the degree of increase varying depending on the exact resistance and program design.

Overall, however, beginner and intermediate clients generally see strength improvements, muscle improvements, and health improvements from strength training.

Precautions to Take Before You Start Strength Exercises

A doctor is taking the blood pressure of a woman who is wearing sportswear.Shutterstock/Andriiii

If you have any pre-existing health conditions or injuries, you should always get clearance from your health care provider before beginning any exercise program.

For otherwise healthy individuals, the most important thing is to start with a light weight and focus on exercise technique and form. In a perfect world, you would have supervision from a professional coach, however if this is not possible you can opt for virtual coaching programs and finding qualified coaches online who put out free content regarding the proper exercise techniques.

If you feel any pain, especially in your joints while lifting, stop immediately and get evaluated by a health care professional.

Generally speaking, strength training is far safer than many other common recreational activities and has a much lower injury rate.

In fact, strength training is associated with decreases in injury risk from other activities due to the improved resilience of your body as you get stronger.

RELATED: 7 Best Exercises to Support Your Running Routine

Focus on This First When Strength Training

Within gym with modern fitness equipment for fitness events and more. Modern of gym interior with equipment. Sports equipment in the gym.Shutterstock

The top secret for strength building is consistency, which is by far the most important factor when it comes to getting results.

Focus less on the intensity and duration of every single workout and focus more on consistently hitting the gym two to three times a week for an extended period of time, or theoretically your entire life as fitness is always an ongoing process.

Start Light

close up of man holding weight in gymShutterstock

Start light with higher reps. Use a weight that allows good form for 15 repetitions and stick with that for 4-8 weeks.

Do Compound Movements

dumbbell Chest PressShutterstock

Focus mostly, if not entirely on compound movements like squats, deadlifts, pull ups, overhead presses, and chest presses.

Use Free Weights

Colorful,Kettlebells,Row,In,A,GymShutterstock

Use free weights like barbells, dumbbells, and kettlebells for 80 percent of your training. Machines are okay, but they are not as beneficial as free weights because they require less stabilization.

Eat protein and carbohydrates

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

Most people focus on protein, but you need carbs to fuel your workouts.

Rest

Young happy woman in a yellow coat rides a bicycle in a sunny park. Beautiful woman enjoys autumn nature. Relax, nature concept. Lifestyle.Shutterstock

Take at least 2 active rest days per week, and even up to 4 is okay. Do some light walking, cycling, and physical movement but do not push too hard on those days.

Sleep

Peaceful young man sleeping in a comfortable bed alone at home, enjoying his orthopedic mattress and cozy pillow. Good sleep concept. Copy spaceShutterstock

Sleep is key for recovery. If you are not sleeping 7-8 hours a night, your gains will be affected over time.

Warmup

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

Make sure to do a warmup at the beginning of your workout. The warmup should consist of light cardio to elevate your body temperature followed by active and dynamic stretches such as walking lunges and body weight squats, then perform warm up sets for each exercise using light weights as you ease into your heavier working sets.

Add Mobility Work

Man,Foam,Rolling.,Athlete,Stretches,Using,Foam,Roller.Shutterstock

Adding mobility work such as foam rolling can help improve your range of motion at the beginning of a workout. Save static stretching for after your strength workout.

Avoid Cardio After Your Workout

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.Shutterstock

If your goal is to maximize strength, avoid doing cardio after your workout. It's vital to allow your body to recover from strength training. For health benefits, cardio is still good, however keep it to around 30 minutes and separate it from your strength training sessions, ideally on non-lifting days.

Aim for Long-Term Gains

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

Understand that strength building is a long term gain. It takes years to completely transform yourself from where you are now to a newer, much stronger version. You will see benefits in the short term, but making strength training a way of life as opposed to a temporary program is the only way to truly lasting results.

Common Mistake #1 to Avoid When Strength Training

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

The most common mistake by far that newer lifters would make is focusing on the amount of weight they lift in each workout or exercise as opposed to having clean lifting technique and long term consistency. While there's nothing wrong with pushing yourself using heavy weights, absolutely never sacrifice your form in the pursuit of heavier weightlifting. An injury will set you back substantially and there is little marginal benefit in lifting excessively heavy weights when it comes to gaining real strength.

RELATED: Eat Your Way to a Flat Stomach With These 2 Foods, According to Weight Loss Expert

Common Mistake #2 to Avoid When Strength Training

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

The next common mistake is creating a program that is so intense or has so many days a week per lifting that it becomes unrealistic for your schedule. Even a consistent 2 day a week program is going to be a four or five day week lifting program that you are not consistent with.

Be realistic when planning your workout program that fits within your lifestyle. While you will need to make sacrifices to get your workouts in, if the program you are trying is completely unrealistic for your schedule, it's not going to deliver the results.

Common Mistake #3 to Avoid When Strength Training

Check your body shape with white weight scales, top view.Shutterstock

The final mistake I will mention here is attempting to dramatically lose weight while also gaining strength. Beginner fitness enthusiasts can lose weight and build strength at the same time, and including strength training in a weight loss program is definitely recommended.

However, in the long run, gaining maximal strength requires eating enough food to fuel your workouts which can often conflict with aggressive weight loss goals. With that said, a slow and steady improvement to your muscle-to-fat ratio as your body transforms from the strength training is definitely feasible.

Final Word From the Trainer

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.Shutterstock

I cannot emphasize consistency enough. If you follow any reasonable workout program consistently and ensure that over time you are progressing your weight on your exercises, you will get stronger.

💪🔥Body Booster: Forget about intense workouts every time. Focus on showing up consistently, week after week.

Jordan Fernandez is a Certified Personal Trainer at Trainer Academy

More For You

Mario Tomic
Copyright Mario Tomic/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We've all looked in the mirror and imagined a better version of ourselves. For Mario Tomic, a renowned fitness coach with over 440,000 YouTube subscribers, that journey wasn't the straight path many fitness influencers portray. His evidence-based approach to nutrition, exercise, and mindset developed through years of trial and error, revealing three essential secrets to natural bodybuilding success. In this candid breakdown, he shares the brutal realities of natural bodybuilding that would have saved him years of frustration—insights that could be the difference between spinning your wheels and making real progress on your fitness journey.

Phase 1: The Fat Loss Obsession

When starting his fitness journey, Tomic was completely focused on getting lean. "I was hyper focused on getting lean. In my mind, that was the thing that made the best physique stand out," he explains. With an all-or-nothing mentality, he eliminated fast food, sugars, sodas, and even dairy from his diet.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Chicken and Broccoli Every Day

His meals became repetitive—chicken breast, broccoli, green peas, almonds, and brown rice almost daily. Tomic recalls, "I was also hitting the gym four or five days per week using a program that I got randomly from the internet." Additionally, he performed fasted cardio every morning, believing that six months of perfect adherence would yield his dream physique.

The Wall

Six months and 35 pounds later, the results still weren't what he wanted. "I thought maybe it just takes a little longer for some people," Tomic shares. As he approached the one-year mark, his progress stalled both physically and mentally. Despite losing significant weight, his appearance was worsening—he had become skinny without visible abs.

The Big Realization

The crucial realization finally hit: "Fat loss only reveals the physique that you have," says Tomic. The problem wasn't just body fat but a lack of muscle underneath. The severe calorie restriction and excessive cardio prevented muscle development. Tomic admits, "I should have gotten somewhat lean and ended the cut after those initial six months. And then I focused on building more muscle."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Phase 2: Building The Foundation

Shifting focus to muscle growth presented new challenges. "I'd become so accustomed to cutting calories that I was now afraid of eating more. The idea of seeing the scale go up was very uncomfortable," Tomic reveals. This fear led to barely increasing calories while maintaining high cardio volume—a recipe for what he calls "perma cutting."

Muscle Grows Slowly

Tomic didn't initially understand that muscle growth operates on a completely different timeline than fat loss. "Losing a pound a week is normal, but gaining a pound of muscle takes a month or even longer," he explains. The breakthrough came when he learned about progressive overload and became more data-driven in his approach.

Beat the Logbook

"I started to treat my workouts like a game. Every session I had a goal. I wanted to beat the logbook," says Tomic. This athlete mindset, rather than a dieter's mentality, began producing better results. He eventually achieved long-sought milestones like bench pressing two plates.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

The Years-Long Journey

This period taught him a valuable lesson: "It takes years to build an impressive physique if you're a guy with average genetics and you're starting without a lot of muscle like I did," Tomic acknowledges. The journey requires commitment to gaining 1-2 pounds per month, consuming adequate protein, and progressively getting stronger. Looking back, Tomic realizes, "I wasted months in this gray area where I ate too little to gain muscle, but just enough to keep myself spinning my wheels."

Phase 3: The Reality of Getting Shredded

About five years into his fitness journey, with a decent muscle base, Tomic decided to get to 8-10% body fat. "It was also a chance to apply everything I learned about nutrition and training," he says. His approach was meticulous—weighing meals, tracking calories and macros, monitoring daily weight, taking progress photos, measuring his waist, and prioritizing 10-12,000 daily steps over long cardio sessions.

Looking Great, Feeling Terrible

After seven months of strict adherence, Tomic achieved his goal. "I was under 10% body fat and I looked as lean as the guys I saw online, but it came at a heavy cost," he admits. The consequences were severe: constant hunger, feeling cold despite warm weather, nonexistent libido, decreased strength, and increased irritability.

The Unsustainable Standard

"Even though I looked shredded in photos, which was great, physically and mentally, I felt horrible," Tomic confesses. This experience revealed that many fitness influencers set unrealistic standards. "I started to realize that a lot of this was fake, that this goal of being shredded all the time isn't sustainable for an actual guy like me."

Finding the Sweet Spot

This realization prompted Tomic to adjust his approach. "Since then, I shifted my goals to stay around 12 to 15% body fat, which is still lean, but I can maintain it as a lifestyle all year round," he explains. This range allows him to occasionally cut to 10% for short periods or bulk up to 15-17% before returning to his maintenance zone.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

The Social Media Reality Check

The journey taught Tomic how social media distorts expectations. "When you scroll through your feeds, it's easy to get this impression that everyone is benching 350 pounds, deadlifting six plates, and staying sub 10% body fat," he observes. In reality, those who stand out online are typically genetic outliers, often using performance enhancers.

Set Realistic Goals

"Comparing yourself to them makes no sense, and it just sets you up with the wrong expectations," Tomic warns. His final advice emphasizes patience during plateaus. "Consistency and time are the secrets behind having an aesthetic physique as a natural," he concludes.

The Long Game

By learning from Tomic's experiences across these three critical phases, you can avoid common pitfalls and develop a more realistic, sustainable approach to building your ideal physique. Remember that the journey isn't measured in days or months, but years of consistent effort and adaptation.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

I am the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition. I have been a personal trainer for 8 years working with a variety of clientele and over a dozen certifications in training and nutrition modalities. My passion for training others stemmed from an unconventional path to loving fitness myself. I was not into athletics growing up and had intense struggles with body image and self-esteem. I began lifting weights in college and got hooked by how strong and confident it made me feel. I wanted to spread that to others so I became a personal trainer. Ready for another challenge, I started training Muay Thai in my mid 20’s and it inspired me to train like an athlete for the first time. Currently, I lift weights and train in Brazilian Jiu-Jitsu multiple times per week. I had to shed a lot of negative programming to learn what optimal fitness looks like for me and my unique body. The tips below are some lessons I have learned along the way (mostly the hard way) and I want to share them to save you from making the same mistakes.


1. No Celebrity Workout Is the Right One for You

,Fitness, lunges, workout, gym, exercise, instructor, personal, trainerShutterstock

Following fad workout or diet trends can be temporarily motivating but isn’t sustainable for the long term. I would do workouts I saw in magazines or Pinterest (pre-Instagram!) that typically had a celebrity or fitness model splashed across the front image. I didn’t actually care about the workout, I just wanted to look like her. Once I started learning resistance training principles and program design, I started doing exercises with intention and purpose behind their selection. Now that I have been lifting for 10 years, I am very aware of what exercises and intensity work for my body and what don’t.

2. Quality Sleep Is Non-Negotiable

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

Getting enough sleep is the most efficient way for me to feel great every single day. Once I learned that there are sleeping repair windows for physical (10pm-2am) and mental recovery (2-6am), it made me take my sleep way more seriously and I am healthier because of it. Poor sleep impacts everything from energy levels, cognition, mood and it even increases sugar cravings. Taking a deep look at your sleep hygiene to add even 1 or 2 hours to your nightly average could make a huge difference.

3. Eating Enough Protein per Day Is Crucial

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

If you want to be lean, have stable energy levels, feel strong and have no cravings then you need to build muscle. To support healthy lean muscle, you must be eating enough protein per day from quality sources. Why put in hard work at the gym if you are not fueling your body properly to rebuild and recover? Aim for a minimum of 25g per meal from sources like chicken, beef, eggs, turkey, Greek yogurt, or lentils.

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

Related:Top 10 Superfoods Every Man Should Eat for the Best Body

4. Stay in Your Lane, Not All Forms of Exercise Are Right for You

As a trainer, I have experimented with every group fitness class at least once. It is fun to try something new and learn, but our bodies are not designed to be great at everything. The level of skill, coordination, conditioning, and even patience should be considered before picking the right exercise modality. Doing something that is attainable is most likely to stick.

5. Consistency Is Key, Being Perfect Isn’t

Strong,Fitness,,Gym,,Dumbbell,Teamwork,Training, push,up, muscle, weights,Shutterstock

This is by far the most important thing I reinforce with my clients. Building discipline happens with consistency over time. The more you do something, the easier it will be to do. For example, working out twice a week for a year will get much better results than working out every day of the week for 2 weeks and repeating that on and off.

6. Too Much Cardio Will Stunt Muscle Growth

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

Too many people are sabotaging their results by overdoing the cardio. Cardiovascular training is good for heart health but it does burn a ton of calories and your body won’t build muscle if it doesn’t have enough energy available. For yo-yo dieters or those who want to lose fat and build muscle, hitting the weights over the treadmill will lead to better results.

Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too

7. Clear and Measurable Goals Are Important for Progress

,,Muscular,Girl,,Pull,ups,Exercise,Gym,fitness,exerciseShutterstock

It is easy to set a goal, the hard part is actually getting there. It may seem silly, but this exercise of breaking down goals into habits is great for increasing self-awareness, the key is to keep it REAL with yourself. I worked out without specific or realistic goals for a while and it is not an efficient method. Having a specific goal like doing a pull-up or losing 10 lbs by following a 500 calorie deficit will provide a better road map for you to follow and see results.

8. Your Ability to Recover Is Your #1 Limiting Factor

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

I have learned this one the hard way on many occasions. Without proper recovery our bodies do not have the resources to perform. For anyone who loves to push themselves in the gym or is aggressive about hitting milestones, the secret to continual progress is in your recovery. Poor performance, lack of results, injury, joint pain, lack of focus, irritability are all some signs you need to focus on your recovery.

9. You Can’t Ignore Your Weaknesses and Expect Them to Go Away

Woman,Working,Laptop,Headache,Back,pain,sore,hurtShutterstock

Low back pain? Aching knees? Sore wrists? They may go away when you rest, but come back the moment you are active again and set you back. The secret is to strengthen your weak muscles, tendons, and ligaments to reduce pain. I am passionate about corrective exercise and functional training and I’ve seen so many people flourish after they finally address the nagging injury or correct the dysfunctional patterns their body has been adapted to.

10. Find an Inspiring Environment

Fitness,,Sport,,Training,,Gym,squat,trainer,fitness,exerciseShutterstock

One reason I love going to the gym is I am inspired by others around me working hard and I pick up on the energy. I also belong to a martial arts gym for a close community that inspired me as well. If you are going to make fitness a routine part of your life, you need to find an environment you like to be in, otherwise you won’t go.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

11. Final Word From the Trainer

kat-best-foodKat Best

The most important message here is that it’s a lot easier to work out regularly, get in shape and maintain it if you keep it simple and focus on what works. At Alta, we have helped hundreds of people build habits, get results and change their lives by following just a few simple habits, consistently over time. If you enjoyed this article, don't miss out on my previous one titled The #1 Carb You Could Eat For Your Body.

Kat Best, NASM-CPT, NTP, BCHN is a co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Why strength training? For the average person, getting stronger using safe and well-structured exercise programs is virtually 100% upside, minus the time and effort required to stick with a program.


I've seen it happen, as a fitness coach for five years with a focus on helping novice and intermediate fitness clients build foundational levels of strength through proper biomechanical movement patterns, progressive overload, and appropriate periodization.

Aside from the obvious benefit of being able to lift heavier objects and have better endurance when performing day-to-day tasks, strength training with exercises like squats, deadlifts, overhead presses, and other compound movements improves mobility, bone density, metabolism, and a wide range of health markers associated with longevity, health span, and an overall improved quality of life.

For individuals interested in developing a more muscular appearance, strength training has the benefit of increasing muscle mass as well with the degree of increase varying depending on the exact resistance and program design.

Overall, however, beginner and intermediate clients generally see strength improvements, muscle improvements, and health improvements from strength training.

Precautions to Take Before You Start Strength Exercises

A doctor is taking the blood pressure of a woman who is wearing sportswear.Shutterstock/Andriiii

If you have any pre-existing health conditions or injuries, you should always get clearance from your health care provider before beginning any exercise program.

For otherwise healthy individuals, the most important thing is to start with a light weight and focus on exercise technique and form. In a perfect world, you would have supervision from a professional coach, however if this is not possible you can opt for virtual coaching programs and finding qualified coaches online who put out free content regarding the proper exercise techniques.

If you feel any pain, especially in your joints while lifting, stop immediately and get evaluated by a health care professional.

Generally speaking, strength training is far safer than many other common recreational activities and has a much lower injury rate.

In fact, strength training is associated with decreases in injury risk from other activities due to the improved resilience of your body as you get stronger.

RELATED: 7 Best Exercises to Support Your Running Routine

Focus on This First When Strength Training

Within gym with modern fitness equipment for fitness events and more. Modern of gym interior with equipment. Sports equipment in the gym.Shutterstock

The top secret for strength building is consistency, which is by far the most important factor when it comes to getting results.

Focus less on the intensity and duration of every single workout and focus more on consistently hitting the gym two to three times a week for an extended period of time, or theoretically your entire life as fitness is always an ongoing process.

Start Light

close up of man holding weight in gymShutterstock

Start light with higher reps. Use a weight that allows good form for 15 repetitions and stick with that for 4-8 weeks.

Do Compound Movements

dumbbell Chest PressShutterstock

Focus mostly, if not entirely on compound movements like squats, deadlifts, pull ups, overhead presses, and chest presses.

Use Free Weights

Colorful,Kettlebells,Row,In,A,GymShutterstock

Use free weights like barbells, dumbbells, and kettlebells for 80 percent of your training. Machines are okay, but they are not as beneficial as free weights because they require less stabilization.

Eat protein and carbohydrates

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

Most people focus on protein, but you need carbs to fuel your workouts.

Rest

Young happy woman in a yellow coat rides a bicycle in a sunny park. Beautiful woman enjoys autumn nature. Relax, nature concept. Lifestyle.Shutterstock

Take at least 2 active rest days per week, and even up to 4 is okay. Do some light walking, cycling, and physical movement but do not push too hard on those days.

Sleep

Peaceful young man sleeping in a comfortable bed alone at home, enjoying his orthopedic mattress and cozy pillow. Good sleep concept. Copy spaceShutterstock

Sleep is key for recovery. If you are not sleeping 7-8 hours a night, your gains will be affected over time.

Warmup

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

Make sure to do a warmup at the beginning of your workout. The warmup should consist of light cardio to elevate your body temperature followed by active and dynamic stretches such as walking lunges and body weight squats, then perform warm up sets for each exercise using light weights as you ease into your heavier working sets.

Add Mobility Work

Man,Foam,Rolling.,Athlete,Stretches,Using,Foam,Roller.Shutterstock

Adding mobility work such as foam rolling can help improve your range of motion at the beginning of a workout. Save static stretching for after your strength workout.

Avoid Cardio After Your Workout

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.Shutterstock

If your goal is to maximize strength, avoid doing cardio after your workout. It's vital to allow your body to recover from strength training. For health benefits, cardio is still good, however keep it to around 30 minutes and separate it from your strength training sessions, ideally on non-lifting days.

Aim for Long-Term Gains

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

Understand that strength building is a long term gain. It takes years to completely transform yourself from where you are now to a newer, much stronger version. You will see benefits in the short term, but making strength training a way of life as opposed to a temporary program is the only way to truly lasting results.

Common Mistake #1 to Avoid When Strength Training

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

The most common mistake by far that newer lifters would make is focusing on the amount of weight they lift in each workout or exercise as opposed to having clean lifting technique and long term consistency. While there's nothing wrong with pushing yourself using heavy weights, absolutely never sacrifice your form in the pursuit of heavier weightlifting. An injury will set you back substantially and there is little marginal benefit in lifting excessively heavy weights when it comes to gaining real strength.

RELATED: Eat Your Way to a Flat Stomach With These 2 Foods, According to Weight Loss Expert

Common Mistake #2 to Avoid When Strength Training

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

The next common mistake is creating a program that is so intense or has so many days a week per lifting that it becomes unrealistic for your schedule. Even a consistent 2 day a week program is going to be a four or five day week lifting program that you are not consistent with.

Be realistic when planning your workout program that fits within your lifestyle. While you will need to make sacrifices to get your workouts in, if the program you are trying is completely unrealistic for your schedule, it's not going to deliver the results.

Common Mistake #3 to Avoid When Strength Training

Check your body shape with white weight scales, top view.Shutterstock

The final mistake I will mention here is attempting to dramatically lose weight while also gaining strength. Beginner fitness enthusiasts can lose weight and build strength at the same time, and including strength training in a weight loss program is definitely recommended.

However, in the long run, gaining maximal strength requires eating enough food to fuel your workouts which can often conflict with aggressive weight loss goals. With that said, a slow and steady improvement to your muscle-to-fat ratio as your body transforms from the strength training is definitely feasible.

Final Word From the Trainer

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.Shutterstock

I cannot emphasize consistency enough. If you follow any reasonable workout program consistently and ensure that over time you are progressing your weight on your exercises, you will get stronger.

💪🔥Body Booster: Forget about intense workouts every time. Focus on showing up consistently, week after week.

Jordan Fernandez is a Certified Personal Trainer at Trainer Academy

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As 15x Ironman, I know a thing or two about strength training, and now want to share it with you. First, a bit about my journey, so you know who I am and what I can do: I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the Univesity of Texas in San Antonio. Before receiving my Master's Degree, I participated in 4 Ironman Triathlons, a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run, but I wanted to learn more about the "why" and the "how" through knowledge. While getting my Master's Degree, I didn't have the time to train for an Ironman Triathlon. I found CrossFit, participated in it, and coached it with a Level I Certification. CrossFit kept me sane while I was getting my degree at 40 years old. I needed to move, but I needed something quick and to the point. CrossFit did that for me.


During CrossFit, I learned so much about form, strength, and movement that I could take this knowledge to the clients I worked with then and now. After graduating, I returned as an athlete and accomplished 11 more Ironman Triathlons, including achieving my 28-year-old dream, the Ironman World Championship in Hawaii in 2017, while I started my business, JenRulon.com.

Where it gets good is learning about my knowledge of strength during my Ironman Triathlon training and beyond, as so many triathletes will push the strength training aside. My goal with my triathletes and runners is to keep the muscle on as long as possible before heading into the heavy specific training for a race.

As I have retired from the sport of triathlon as an athlete, I now focus on my strength training, surfing, walking, and riding the beach cruiser around my town in Costa Rica. I have never felt more confident, muscular, and fit heading into the second part of my life as a 52-year-old woman. And now, I get to share this with others on their journey of change. Here are 7 proven strength training exercises to get you fit.

1. Why Strength Training is Key to a Strong Body

,Female,Athlete,Dumbbells,weights,lifting,gym,exerciseShutterstock

Did you know that after 30, we will start losing our muscle mass by 3 - 8% per decade? But after 60 years old, the rate of muscle mass decreases at a higher rate.

Strength exercises are crucial for health for several reasons:

  1. We want to improve our muscle strength and tone to protect our joints from injury.
  2. We need to maintain balance and flexibility, especially as we age because we want to do what we should be able to do. For example, get on the floor with our grandkids or push ourselves off the floor from playing with the grandkids.
  3. Strength training will improve weight management; as you gain more muscle, your body will burn more calories at rest.

2. Here's How to Get Ready for Strength Training

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Like the start of any exercise, ensure you get approval from a doctor or health care professional. Make sure you are comfortable with the equipment in the gym. If you are not, hire a coach or a personal trainer who can guide you to the equipment and help you make sure you have the proper form. If you are new, you want to avoid putting heavy weight on a poor form. Speaking of which, make sure you go lighter when you are starting. If you did weights in high school, understood the body mechanics, and could do a PR deadlift, good for you, but that was 20 years ago. Many clients will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again. My last thought is to add variety to your strength exercises. There are many forms of squats, which we will discuss below, and there are many pieces of equipment, from dumbbells, kettlebells, barbells, machines, weighted medicine balls, bands, and even your body weight.

Related: 10 Training Tips I Wish I Knew Earlier, by an Expert Fitness Coach

3. Squats are the First Strength Training Exercise I Recommend

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One of my favorites, and many other coaches and personal trainers, are squats. And it is not just bodyweight squats; there are so many options for squats: back squats with a barbell, front squats with a barbell, kettlebell squats, dumbbell squats, overhead squats, sissy squats, box squats, and curtsy squats, to name a few. Want me to keep going? You get my point.

Let me explain how to do a bodyweight squat or an air squat, as working on your form is essential to your success.

  1. Make sure your feet are shoulder-width apart, your head is in a neutral position, and your eyes look forward.
  2. As you descend into a squat, ensure your shoulders, hips, toes, and knees are aligned.
  3. When you "sit back," like sitting in a chair, your body weight will shift into your heels.
  4. Keep the chest and upper body neutral or with a slight arch.
  5. Ideally, we want your quadriceps parallel to the ground, but do what is best for you now.

Now, let's talk about why squats. When doing squats, you will be focusing on the lower body muscles such as the gluteus maximus, minimus, medius (aka butt), quadriceps, hamstrings, adductors, hip flexors, and calves. There are many significant benefits that squats can do for you:

  1. Squats will give you strong glutes, which can help with cardiovascular activities such as walking, running, cycling, hiking, and surfing but are helpful for everyday life. See #2.
  2. Squats are also suitable for everyday life, such as pushing a stroller, picking yourself off the ground, or getting out of the car, especially as we age.
  3. Squats can help you strengthen your bones, which can help lower your risk of osteoporosis.

4. Romanian Deadlifts

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The "RDL" is working the posterior chain, such as your hamstrings, lower back, and glutes. In the RDL deadlift exercise vs. a deadlift from the ground, you will start with weight (bar, kettlebell, or dumbbells) standing straight up, and then you will lower the weight while hinging at the hip.

Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too

5. Push-ups

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The muscles used for push-ups are chest, shoulders, triceps, biceps, upper and lower back. Push-ups are a great overall body movement for all types of tasks to do in everyday life. Push-ups can be done anywhere on the floor, on a bench, on a wall, or on a stability ball if you are that talented!

6. Shoulder to Overhead Movement

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The muscles used for a strict or military press are the deltoid, tricep, pectorals, and serratus anterior. Strict press is a fantastic exercise for improving your long-term shoulder health, which is good for picking up the kids and grandkids and pushing a lawn mower.

7. Bench Press

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The muscles used for a bench press are the pectoral muscles (chest), triceps, and delts (shoulders). You can do bench press with dumbbells or a barbell. If you are at home and don't have either, you can utilize canned goods or 1 lb water bottles, and if you don't have a bench, you can always do a floor press.

8. Pull-ups

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The muscles are the trapezius (back), deltoids, pectoralis major (chest), triceps, and latissimus dorsi. Pull-ups are hard for many people, and if you can do strict pull-ups, place some weights between your feet or knees and start slow. If you can not do a strict pull-up, do a negative pull-up with your grip pronated (hand on top of the bar), chin over the bar, and slowly lower yourself for at least 10 - 20 seconds.

9. Dumbbell Rows

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The muscles used for dumbbell rows are the trapezius, rhomboids, latissimus dorsi, deltoid (posterior), and bicep brachialis. When doing the dumbbell rows, you want to ensure that you pull with the scapula and use your whole body. Dumbbell Rows are a beneficial movement to strengthen the back.

10. Bonus! Core Work!

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Working on your abs/core is tricky because sit-ups are only for some. For example, an athlete with back issues may be unable to do sit-ups, so a different type of ab workout needs to be given to them. There are many exercises out there for the core, such as sit-ups, front planks, side planks, dead bugs, bicycle crunch, V-Ups, mountain climbers, and hollow holds, to name a few.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

11. Common Mistakes to Avoid

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We addressed some mistakes that people should avoid when starting strength training, but here are a couple of mistakes that people should avoid for long-term growth in and out of the gym.

  1. Increasing your weights too fast: Many people may go into the gym and "remember" the time they had a PR squat or deadlift, which may have been in high school and will try to start with that mentality immediately. Slow down, friends! As a coach or a trainer, we want to improve your strength gradually. You don't lose your strength overnight or gain it overnight.
  2. Time To Recover: Rest is vital, whether having a day off during the week or taking time off between upper and lower body days. Make sure you schedule a day off during the week. Contact a coach or personal trainer if you are still determining when to take it off.
  3. Improper Technique: Proper form can make or break you during strength training. It may look different if you have poor form and try adding weights to it. Make sure you work with someone who knows how to teach the form or watch videos that can show you how to do the form correctly. If you have a friend who can film you, you can also give yourself feedback or show your coach or personal trainer.
  4. Overtraining: Many do this. Many fail. When an athlete, runner, or fitness enthusiast doesn't recover after tough sessions, this can lead to injury, sickness, poor performance, and fatigue.

12. Final Word From the Expert

Jen_Rulon2coachjenrulon/Instagram

I can't emphasize the importance of strength training for the everyday human, athlete, Mom, Dad, and Grandparents. Yes, I was the triathlete who avoided it because I didn't have "time" for it. Looking back, I wish I had understood the importance of it, not just for the triathlon space but for the longevity of living. In the last couple of years, society is understanding the importance of strength training. Women genuinely understand the importance of strength training, especially those going into "the change" of perimenopausal and menopause. And no, women will not get bulky for strength training, especially if you have a nice blend of cardiovascular work such as skiing, walking, running, swimming, cycling, or surfing and strength training. The body will "balance" it with good nutrition and mindset.

💪🔥Body Booster: Make sure you go lighter when you are starting. Many people will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again.

Jen Rulon's transformation from a 15x Ironman triathlete to an everyday healthy human unfolded through a blend of strength training, walks, healthy eating, meditation, surfing, journaling, setting boundaries, and embracing life in Costa Rica, embodying her passion for fitness and authentic living.

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FACT CHECKED BY Christopher Roback

Committing to daily physical fitness requires hard work and an unwavering dedication to health habits. I’ve prioritized staying in shape since I was a child, and over the years, I’ve recognized a few key secrets behind all successful fitness stories. And now, as a Certified Personal Trainer who founded GYMGUYZ in 2008, building it into the world's largest personal training company with over 150 locations across 30 states and 3 countries, I want to share these secrets with you.


11. The majority of cardio is a waste of time.

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People should be doing more HIIT. A lot of people burning themselves out running and using an elliptical have a goal of losing weight. The truth is, high-intensity bursts of strength training will be a much more effective way to lose weight and look your best.

10. You don’t have to eliminate foods you love.

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People think that if they want to be fit, they’ll never get to eat cookies, brownies and cake ever again. Really, if you eat well 80% of the time, you are doing great. Balance in your diet is essential for overall bodily fitness.

RELATED: The 5-Minute Stretch Routine That Can Improve Your Posture

9. The best way to get abs isn’t by doing crunches.

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People think that endless crunches will help them build abdominal muscles, and to some extent they will, but it’s not the best way to achieve better core strength. You are better off doing a rope crunch or using a medicine ball to create a stretch in abdominal wall and using dynamic movements to build muscle.

8. There is such a thing as too much training.

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Training too often and not taking a break can be detrimental to your fitness. It’s essential that you take two days off of training every week to let your muscles and ligaments recover. Every 10 to 12 weeks, take a full week off if you are exercising at maximum effort most of the time.

7. Establish a consistent routine before worrying about your form.

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Sometimes, people think you need to have the most amazing form to get stronger, but strength comes about by consistent shocks to your body to feel tension. Focus on building a routine and making exercise a part of your day-to-day. The more adjusted your body becomes to being uncomfortable, the easier it will be for you to go to the next level. Once you have the discipline, the form will come over time.

Related: Lucy Haldon Reveals Her New Workout Routine For Perfect Abs

6. Patience will help you achieve maximal results.

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You should not be training a body part more than 14 to 16 reps at a time. You will not get maximal results by draining your energy and overworking certain muscle groups. Don’t expect overnight results with your fitness, and as long as you stay consistent, I promise you will be pleased with your results in the long run.

5. The most important time to show up is when it’s the last thing you want to do.

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I am a fitness advocate, but there are some days when even I don’t want to get out of bed and workout. When you wake up in one of those moods and don’t feel like trying, recognize that as a test of your mental fitness. Power through the feelings telling you something might be hard or uncomfortable. Once you finish your workout, you’ll get something more out of it because you pushed yourself a little extra.

4. Don’t discount your diet.

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Eating healthy accounts for about 60-70% of your fitness. Your body’s composition is based on the fuel you put into it and how your strain your muscles to burn that energy. Be thoughtful with the types of calories you consume.

Related: Which Pasta is Best for Weight Loss?

3. Working with a personal trainer can revolutionize your fitness.

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Getting in shape is ultimately a personal journey, but getting someone else involved who can help you design workouts, create nutrition plans and stay accountable is invaluable. It can be nerve-wrecking to invite someone else to be a part of something so personal, but it will help you realize that you are not alone in wanting to do something good for your health and wellbeing.

2. Don’t hide the scale.

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Contrary to a lot of fitness influencers, I suggest you step on the scale every morning to give yourself some quantitative metrics to help you track your progress. If you choose to ignore this, I think you should stop, look at yourself in the mirror, and take a moment to reflect on how you feel about yourself. Fitness can be a tool to boost yourself esteem, so give yourself opportunities to reflect on your progress in a way that is personal to you.

Related: 5 Key Benefits of Ozempic for Weight Management Explained

1. Never lie to yourself.

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A lot of gyms are filled with people lying to themselves or putting in only a portion of the effort needed to see results. Be honest with yourself about your goals, your lifestyle and your progress. Your journey is not going to be easy, and I can guarantee you there will be moments of awesome achievement and setbacks that will discourage you. Remember, honesty will get you results and keep you on track for your long-term goals.

💪🔥Body Booster: Limit workouts to 14-16 reps per body part. Avoid overexertion for best results. Patience is key in fitness.

Josh York, Certified Personal Trainer; Founder & CEO of GYMGUYZ, the largest at-home and on-site personal training company serving 1,000 cities worldwide.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.