How to Get Results From Your Strength Training Program

If I’m being honest with myself, I feel a little lost in my fitness. Those who know me and see me work out at Strand Fitness may be surprised to read that statement. My personal trainers may also be surprised to see these words, as I work out with them four days a week like clock work.  I even surprise myself with that statement. But it is true. In the hustle and bustle of owning and running a small business, I’ve talked myself into believing that I am accomplishing something by at least showing up. There is merit in showing up. But I am letting opportunity slip by me. I don’t have a specific goal, and I can feel the impact every time I hit the gym floor. 

Specific goals organize your efforts and give you a sense of urgency.

When I first got involved with strength training (15 years ago), I knew my goal. That goal was to swim as fast as I could at a national swim competition. It had been decades since I’d raced at that level. And I wanted to test my limits. I was excited about my potential and fully engaged with my goal. I worked with a trainer, and our work was very focused and very intense. We knew what we were after and why. The training process was exciting and fun. In the end, I surpassed my goals. It felt like an out of body experience! It was thrilling!

When I reflect on that experience, I can see why I accomplished what I did. Having a very specific goal with a specific time table focused my strength training. My trainer knew what muscles and movements we needed to concentrate on. We knew how to map out my nutrition. And we set up milestones along the way. While I am no longer competing in swimming, I know that I can still have a specific goal. And my strength training program would be producing better results for me. 

Connect your goal with an inner purpose. 

Strength training can be tough. And many days you have to dig deep to push aside the thousands of things demanding your attention and get yourself to your workouts. Without an inner purpose, it’s easy to put the workouts off until another day. And even if you do show up, it is easy to end up going through the motions when there isn’t a connection to a deeper purpose than to just get a workout completed. To check it off your ‘To-Do’ list. At least I showed up, right?

If you are struggling to get results from your strength training program, it may be time to check in with your goals and your purpose. Ask yourself what you want to accomplish. Then ask yourself what you really want to accomplish! The bolder, the better!

What’s your purpose? When I was readying myself for the national swim competition, I was wanting to prove something to myself. I wanted to know that I could push myself beyond my comfort level, and I was insanely curious about my potential. How far could I go?  How much could I achieve? That purpose opened me up to train harder and be more focused than I ever had in my life. What I did in age group swimming and my collegiate career paled in comparison to my drive in my mid 40’s. And I swam faster than I did at any other time in my life. I was on fire!

Drive and purpose naturally ebb and flow in life.  When they do, beware of complacency!

It is a natural flow to life to be super focused and driven during one period and then be more relaxed and contemplative during others. It is important to allow the time to shift as priorities naturally change. This is particularly true as we get older. But what we don’t want to happen is to slip into long term complacency. While we might not be shaving seconds off of our swimming times, we can still set specific goals. And we can still be passionate about our endeavors. We can do more than simply go through the motions. 

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This is one of the reasons I love strength training. It is you and the weights. You either do it or you don’t. It is a perfect place to prove to yourself that you can be your best self. You can give your workout your best effort – even if it is not your “A-Game.” You can fight through the obstacles and prove that you are worth it. There is much in life that we cannot control, but we can control our drive and purpose. 

If there is one thing we have earned at this time in our life, it is to enjoy what we are doing!

Be playful with your goals. I love that some of our personal training clients have set goals such as being able to dunk a basketball, to hold a plank for 60-plus seconds, or to bench press 100 pounds. The rationale: simply because it feels good to set a goal and achieve it. One of our clients (in his 60’s) is still striving for his personal best. Because it’s fun!  He recently set a new personal best in his deadlift. He lifted over 300 pounds – something that would intimidate people decades younger than him.  

Goals lead to accountability. And accountability produces results. 

The best personal training experiences are those with specific goals.  Clients who walk through the door with specific goals and purpose radiate with commitment. And that commitment naturally leads to a higher level of accountability. As a personal trainer, I can be more focused in my direction and coaching when my clients have a goal that lights them up. We accomplish more and get better results because we know what we are after. With goals, we can measure results and course correct when necessary. 

It’s not always easy. Holding ourselves accountable to goals can be uncomfortable. What if we fail or can’t live up to the goals?  That answer is simple. We keep trying and working to get a little bit better every day. A little bit of change over a period of time will produce tremendous results. 

If you are ready to get better results with your strength training, contact Pam (630-653-8152; to schedule your complimentary, no-obligation fitness consultation.  We’ll help you set goals that will light you up and get you the results you desire!

To learn more how our experts can help you be strong, please visit our website: Strength Training

Strand Fitness is a personal training studio in Downtown Wheaton, serving Glen Ellyn, Carol Stream, Winfield, & Chicago Western Suburbs. To learn more about how Strand Fitness can help you reach your fitness goals, contact Pam (630-653-8152) and schedule your free fitness consultation.

You can also learn more about our fitness solutions here: Fitness Solutions

About Pam Strand

Pam Strand is the owner of Strand Fitness, a personal training studio in Downtown Wheaton, serving Glen Ellyn, Carol Stream, Winfield, & Chicago Western Suburbs. To learn more about how Strand Fitness can help you reach your fitness goals, contact Pam (630 653 8152) and schedule your free fitness consultation. You can also learn more about our fitness solutions here:

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