As we finish up the first four weeks, where the goal was to prep and prime the muscles for heavier lifting, I hope you stayed consistent and you’re noticing improved strength and endurance. As you push yourself when possible to lift more, be sure to never sacrifice form and keep the movements slow and controlled.

When lifting to grow muscle, which is so integral to reducing body fat, it is often a good idea to have a friend spot you so that you are able to safely push your body to the next level. It is also a good idea to track your training weights and repetitions from week to week. If you are working out at home and only have a few sets of dumbbells, you can increase the intensity by slowing down repetitions during the exercise and really focusing on contracting your muscles throughout the entire movement.