From Mary G. 

Q: Molly, I’ve been working out for a while and I don’t really know what to do. I don’t want to be big and muscular like some of the guys here. I want to be lean and stronger without looking like a guy. I also don’t know how to set up a workout plan or what exercises to do.

A: 6 Tips for Getting Results in the Weight Room

1. Do big, compound movements! Compound movements like squats, deadlifts, push-ups, chin-ups, lunges, rows and all of their variations are the best exercises you can do, bar none! Whether your goal is increased strength, increase muscle mass, fat loss or just simply looking and feeling good, these should comprise the bulk of your program. Sure you can throw in the occasional biceps curl, lateral raise, or leg curl… but make sure you’ve done your big movements first!

2. Use heavy weight! If the dumbbell or kettlebell you’re using is lighter than your purse… how the heck do you expect it to elicit a change in your body? Make sure you’re using a weight heavy enough that on the last few reps of your last set, you are straining a bit to do the exercise with good form. It may take some time to figure out what weights you need to use and that’s fine. And you don’t have to use the same weight for every set. If you are doing 3 sets of 10 on barbell back squats and you use 95 for your first set and it was pretty easy, then try 100 or 105 for your next set. If that’s still easy, bump it up another 5 or 10 lbs. for your last set. If that weight was still easy, you can either: write it down and remember to bump up the weight a bit next time you squat, or you can count the first set of 95 lb. squats as a warm-up, and do one more set at a heavier and more challenging weight.

3. Always be progressing! Progression is super important because, like I mentioned above, if you’re not pushing your body or challenging it to do something it hasn’t done before, you won’t be eliciting a change in your body. You can progress by adding weight, adding reps, adding sets, decreasing rest periods or increasing the time under tension by slowing the rep down and/or pausing at the midpoint of the movement. Just make sure you’re trying to improve every time you step foot in the gym. So how can you remember what you did last time you were in the gym? That leads me to my next point…

4. Record your workouts! Whether you choose to log your workouts online on an awesome site like WeightTraining.com or you simply write them down in a notebook, make sure you’re recording what you’re doing. Not only will this help ensure that you are progressing each time you are in the gym, but it’s really nice to go back and see how you have improved over time. I have every single one of my training journals from the last 9 years and I love going back and looking at how much stronger I’ve gotten! Very motivating!

5. Follow a program! Look, there is no need to re-invent the wheel and come up with your own super-special-top-secret-uber-customized training program. There are dozens of great programs out there written by brilliant coaches and trainers that will help you reach your goals. And if you aren’t sure where to look, check out EliteFTS.com. They have some of the greatest coaches and training minds in the world on that site and many of them have programs for free available on their site. Just pick a program and do exactly what it says. Unless you are an expert or know your body REALLY well, do NOT try to mish-mash your own program together. You will likely get sub-par results. In the same vein…

6. Stick with a program long enough to see results! Program-hopping it one of the worst offenses a person can make. They never stay with a program long enough to see results and therefore they think “nothing works for them.” You should give a new program a minimum of 8-10 weeks before making any kind of judgment about whether it works well for you or not. Hopping from program to program will leave you restless, frustrated and, well, weak. And nobody wants that!