The 10 Commandments of Resistance Training

Photo by Amber Pinkerton
Text by Chris Parnell
2 Minute Read
Scriptures for training safely, and effectively
I get it. The gym floor can be overwhelming, and it can be hard to know exactly what to do day in, day out. Having an easy-to-follow plan—a strict set of commandments—will keep you training intentionally, keep your progress on track, and ensure your time is used efficiently. Get the most out of your workout week with these 10 rules.
1. Thou Shalt Abandon the Myth that Resistance Training Makes Women "Bulky"
This is probably the most common misconception on the gym floor. The hangover of ‘90s diet culture, where women were taught to shrink, means women today are often reluctant to lift because they think it will make them “bulky.” Truthfully, women lack the testosterone levels needed for that to become reality. Do not let this stigma become the barrier to you getting in the best shape of your life.
2. Thou Shalt Live by the Principle(s) of Progressive Overload
This is gradually increasing the weights you’re lifting, week over week. Otherwise, your body adapts to the demands placed on it over time. How to know if you’re doing it right, though? Those 15-lb dumbbells you use every session. Increase those babies! Otherwise, it’s no wonder you’re not seeing your body change—it gets used to the strain.
Look to increase 2.5%-5% weight weekly. If you’re deadlifting 100 lbs, increase to 102.5 lbs, then 105 lbs, for example. The goal is increasing gradually, not aggressively.
3. Thou Shalt Focus on Form over Weight
Form is key. Before you routinely add more weight to the bar, make sure you know the exercise like the back of your hand. That means the proper set up, executing, and targeting the proper muscle groups. If you’re unsure and lacking a personal trainer, ask a member of gym staff to check your form—they’ll be happy to assist—or look for explainer videos on YouTube. Look to hold each rep for three seconds, and relax for one—for three rounds.
4. Thou Shalt Honor Thy Body and Thy Hormones
The elephant in the room. Periods can dissuade women from training, but physical activity has major upsides for menstrual cycles. I personally advise my clients to train through the symptoms. Instead of cancelling your workouts, try working out more mindfully. Think of this as going “somewhat hard,” instead of all out. Reduce the weight of your dumbbells. Jog slower than usual. Dial it back a little. Movement can reduce the negative effects of PMS—and it’s great for mental clarity.
5. Thou Shalt Practice Proper Gym Etiquette
There is so much freedom in the gym. It’s socially acceptable to sing along loudly to the music in your headphones, shout when you hit a PR, and be a cheerleader to a gym friend who’s crushing their training. It’s an unrestrained break from the normalcies of adult life.
But, there is one thing I believe is a must-do. That is, to re-rack your weights. Nobody wants to clean up after anyone else, and it’s time consuming to be going around looking for the weight you need. Look after your village
6. Thou Shalt Abandon the Old School Mentality that Cardio Is Better for Weight Loss
It’s not silly to want to perform cardio to lose weight; cardio is superior to resistance training at burning calories by time input. But before you rush to the treadmill, hear me out …
Cardio might burn more calories during the actual workout, but building muscle will have you burning more calories throughout the entire day. Training smartly means you can have the best of both.
If your goal is to become stronger and build more muscle, lift more than you jog. Try doing one leg day, one arms and abs, and one full-body day per week. If you want to get better at running, cycling, or rowing, do that before lifting. Effectively, use your energy for your primary exercise. There are also benefits to performing cardio after lifting, to burn fat—if that’s your goal. Fifteen minutes on the stair climber post weights work will whip you into shape.
Be wary of overtraining. If you’re strength training and progressive overloading three times per week for one hour, a good rule of thumb is to not exceed more than one-third of your lift—so no more than one hour of cardio per week.
7. Thou Shalt Not Neglect Nutrition
You’re training consistently, you feel you’re doing everything right. But your body looks and feels the same, or your weight on the scale isn’t changing.
Newsflash: Nutrition is critical. Abs are made in the kitchen. Document your food. My Plate has a great representation of what an overall healthy plate should look like. Protein, carbs, and fats are crucial for every meal. And prioritize clean, whole foods before protein shakes.
The fact is that many women actually don’t eat enough—or don’t eat the right fuel to power their workouts—and this too can result in a weight plateau as your body holds onto fat.
A simple guide to protein is eating one gram of protein per pound of body weight—well over 120 grams of protein every day. (A chicken breast is 43 grams.) To get really specific, find your protein per body pounds number—then calculate your BMR, which will guide you on how much to consume based on your physical activity levels. When it comes to carbs and fat, find a split that works for you. I personally like to eat more carbs, so I usually do a 60/40 split of the remaining calories from what's left after I calculate my protein needs.
8. Thou Shalt Not Hog Gym Equipment
More workout etiquette: Do not hold onto gym equipment. You cannot forget that you’re in a shared space—and every person in there wants an efficient workout. It’s mutually respectful to not sit around on machines or keep your kettlebells.
If someone is sitting on their phone, try politely asking, “Can I jump in with you?” Nine times out of 10 this remark will get you working right alongside a fellow gym-goer who could possibly become your new friend. Avoid asking, “How many sets do you have left?” Suppose the person says, “10 sets.” Then what?
The same goes for you. If someone asks to jump in, say sure. Your rest period will be more than enough time for your new gym buddy to work in with you.
9. Thou Shalt Avoid Measuring the Effectiveness of a Workout by Soreness Alone
Let’s be clear. Soreness is not indicative of a good workout. I would recommend not to chase soreness at all. DOMS is the result of muscle damage, so don’t beat yourself every training session. Chasing soreness really means you’re increasing weight too quickly, doing too much volume, at probably too high of a training frequency.
Think: If you train and you're never sore, that's not good. But if you train and you’re always sore, that’s not good either. Soreness should be mild after training anywhere from 24-72 hours.
10. Thou Shalt Resist the Urge to Change Up Thy Workout Every Week
Diversifying exercises can create a new training stimulus for your body, and can stop you from getting bored. So it’s not a terrible thing to switch exercises each week.
However, if you do this, you’re less likely to get good at a particular lift and really understand your progress. Don’t move on to another move before you’ve really maestro’d it. Like the old adage goes: Practice makes perfect. Patience makes perfect, too. Don’t be a jack of all workouts, master of none.
Overall, simplicity and consistency are key; it's not rocket science. Think of your body as a car, and these commandments as the gasoline that will get you to your destination.