The Director of Athletic Institute Corey Green would like to help you understand what happens inside your body every time you train.
Most people think you get stronger in the weight room, but the real magic happens after you leave. Strength training isn’t just about lifting heavier weights; it’s about how your muscles, brain, and nervous system work together to adapt.
For best results simply follow these 5 steps:
Step 1: Challenge Your Muscles
When you work out, you give your muscles a challenge. That challenge creates tiny “micro-tears” in the muscle fibres. This is totally normal and a sign that what you’re doing is working. If you’re picking weights that are ‘easy’ in that Pump class it’ll take longer to achieve your desired results, don’t go over board and grab another 2kg simply increase by a few hundred grams each time.
Why it matters?
Your muscles get the message: “Hey, we need to get stronger for next time!”
Step 2: Your Brain Gets Better at Lifting Too
Strength isn’t just muscles; it’s your brain and muscles talking to each other.
When you train, your brain learns how to:
- Turn on more muscle fibres
- Move your body more smoothly
- Help you stay stable and balanced
Your brain is becoming a better “coach” for your muscles which is why beginners will often see results fast. It doesn’t take long for our bodies to catch up to our brains and post work out you’ll often experience better mental clarity when undertaking daily tasks. The brain and the body were never designed to work separately.
Step 3: You Get Stronger After the Workout
Here’s a surprise: you don’t get stronger in the gym; you get stronger when you rest.
During sleep and downtime, your body:
- Repairs those micro-tears
- Builds the muscles back thicker and stronger
- Refills your energy
- Gets ready for the next workout
Sleep, food, and hydration aren’t “extras” – they’re part of training, so when writing out a training plan be sure to include notes on desired water intake, meal plans and sleep structure.
A dehydrated, hungry, sleep deprived body will find that Saturday morning run a lot harder than one that is correctly fuelled and rested.
Step 4: Give Your Body the Right Fuel
When you increase your training, your body is going to get hungry, there is no point in fuelling it with junk. Sure, there’s nothing quite like a post marathon double stacked cheeseburger but for daily nutrition and improvement the right food makes a huge difference.
To rebuild muscles, your body needs:
- Protein (chicken, eggs, yogurt, nuts)
- Carbs for energy (rice, pasta, fruit)
- Water to keep every cell working
- Sleep so your muscles can repair
Think of it like leveling up in a video game, your body needs resources to upgrade!
Step 5: Repeat!
Every time you train, rest, and fuel your body, you complete the “strength cycle.”
Do it again and again, and you’ll keep getting stronger.
Final Message: The REAL Secret to Getting Stronger
It’s not always about lifting the heaviest weight.
It’s not always about doing the hardest workout.
The most important thing is CONSISTENCY.
Showing up.
Doing the work.
Letting your body recover.
And doing it again.
Little by little, day by day, that’s how real strength is built.
Want to get Stronger? Take Action!
If you want more information, reach out to the team at Athletic Institute using the QR code below
