There are three main categories to focus on to help you build strength and muscle: your training, nutrition, and recovery.

In today’s blog, we’ll focus on your training and three things you can implement to start seeing more progress from all your hard work.

1. Follow an effective training program (and repeat it for a while)

Your training program should include the right exercises, reps, sets, and frequency to help you reach your goals and feel good in the process.

Randomly choosing exercises every time you go to the gym is great for general movement, but if you want to get stronger and build muscle to improve your skiing or riding, a structured program is essential.

Just as important? Sticking with that program for a while. Constantly switching things up won’t give your body time to adapt. Repetition is key for building strength and muscle.

2. FOCUS ON progressive overload

Continually increasing the stimulus on your body over time is how you make progress. But adding weight isn’t the only way to do this!

You can also:

Increase reps
Increase sets
Train more frequently
Adjust tempo

The goal is to challenge your body in a way that forces it to adapt.

3. Train with enough effort

To create the stimulus needed for muscle growth, you need to push close enough to failure.

A great way to gauge this? Rep speed.
As you near failure, your reps should slow down. If your last rep is as fast as your first, it's time to increase the weight or do more reps to ensure you're training hard enough!

Ready to take your training to the next level?

We’re running a new session of Babes and Barbells, an educational strength training program designed to help you build muscle, gain confidence, and feel strong.

📅 DATES: February 20, February 27, March 6, and March 13, 2025
🕕 Thursday evenings, 6:00-7:30 PM
🔗 Sign up here

Spots are limited, and this series typically sells out—secure your spot today!

Want more expert tips?

Download Coach Kait’s 10-Step Checklist for Building Strength & Muscle here.