Stop chasing the weight on the scales and start chasing the weight on the bar!

Updated: Jul 19, 2021


Chasing a particular number on the scales can be very depressing for numerous reasons. There are so many factors that can cause this number to fluctuate from day to day, week to week, even month to month. There is nothing wrong with having a target weight or particular body shape you want to achieve, but this should not be your only target.

By focusing on getting stronger, you are putting yourself in a more positive mindset. This is something you can easily measure from session to session, week to week, month to month. As you become stronger you will be increasing your muscle mass and as long as you are in a calorie deficit you will be decreasing your body fat. This isn’t just for men by the way, woman should be approaching their gym sessions with the same mindset.

Strong Women

So how do I get stronger?

The most important factor to become stronger is progressive overload. Your main aim each session is to do a little bit more than you did on your previous session, especially on your main lifts. This can be achieved by adding extra weight to the bar, or even by doing just an extra rep.

Common mistakes:

Not following a structured programme – If you turn up to the gym each session without any idea of what you are going to do, you aren’t really going to get much out of your session.

Not logging your training – If you don’t record what you lift, how can you know how to better it on your next session? It is easier then ever to record your workouts now with so many free apps available to use. However, there is nothing wrong with an old fashion pen and paper. It doesn’t matter what method you use, just make sure you log it!

Changing your programme frequently – The temptation is always there to change your workout every time you train. By changing your exercises, or even just the order will effect your results. To become stronger you need consistency and by performing the same exercises every week you are able to become efficient with the correct movements, therefore getting the most out of each exercise. Especially if you are someone who is fairly new to training you will begin to see great strength gains over such a short period of time.

It is great to see so many people incorporating weight training into their workouts, although to achieve the body they want they need to make sure they are ‘training’, not ‘exercising’. Check out my article ‘This is why you should stop exercising’ for more information on the difference between exercise and training.

Trust me..... if you start approaching your sessions more focused on your weights on the bar, rather than your weight on the scales, you will begin to feel more purpose to your training and the results will follow!

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