10 Strength Training Challenges You'll Never Get Bored Of
How do you maintain the routine necessary for fitness goals without everything feeling so, well... routine?
What may come as a surprise is why our motivation slips away in the first place. It’s often connected to these six reasons, according to the Economic Times:
- Setting unrealistic resolutions
- Lack of accountability
- No tracking/review
- Lack of planning
- Self-doubt
- Lack of clarity
Of course, that’s no surprise to any of us.
Keeping your hydration challenges regimen can be hard, because you're only drinking water, and water isn't known for its excitement. For running challenges, watching one more episode or sleeping another half-hour is always tempting. Naturally weight loss goals can be in jeopardy constantly from unenticing meals to the lack of sugar and salt during times of stress.We've shown you five ways to train more consistently, six kinds of push-ups you can add to vary your at-home workouts, and three special summer 30-day weight lifting challenges. Now enjoy 10 strength challenges you'll never get bored of!
Just for Weightlifters and Strength Trainers!
Weightlifting is a challenge. Strength training is a challenge. That's the way you like it. But it takes a lot of hard work -- a lot of time -- before you see the results you want. Stay motivated and reward yourself with IRLA Strength Training challenge medals. Get a series of five medals that mark your milestones for weightlifting and strength training. As you set more goals and make progress in your weightlifting and strength training challenges, your IRLAs give you the motivation to do more and more.
As someone who recently found himself in the gym (after a lifetime of long-distance running outside), I see myself in each of those reasons above.
My resolution is to have a more balanced exercise year. In practice, that means alternating between my love of knee-destroying ultramarathons and the static, unchanging gym (oh, look, the same weights again, and look, the treadmill that’s facing the wall! What a wonderland of interesting sights!).
While I found the gym to be a relatively boring place before, I realize now that, well, I was wrong. Previously, my exercises at the gym were picked out at random (no lack of tracking or review), I wasn’t consistent (no planning), and I wasn’t aiming for anything (no specific goals). Worse, as a runner who has prioritized his legs his whole career, the self-doubt of lifting weights near mounds of muscle wasn’t insignificant, either.
The solution? Strength training challenges have allowed me to make a plan, see progress, and enjoy results.
In order to share those benefits with you on your own strength training path, I have put together a few of the plans I’ve come across and modified them to make them weekly (and dare I say, fun!) strength training challenges. The challenge component is what’s going to drive you from week to week, staving off boredom, and driving you toward results.
I’ve also included sample training weeks. By taking notes of your performance during one week, you can make adjustments to make sure you push yourself for the weeks to come.
And as a reminder – if you are an absolute beginner, it’s always a good idea to consult with your doctor first!
1. Progressive overload
This strength training challenge is about gradually increasing the weight, reps, or sets of exercises over time to keep challenging yourself and pushing your limits. Generally speaking, you will pick one of the variables to push yourself per week.
If you’re increasing the sets from one week to the next, for example, you wouldn’t also increase the weight at the same time.
Monday:
- Barbell squats: 3 sets of 8 reps
- Bench press: 3 sets of 8 reps
- Dumbbell rows: 3 sets of 8 reps
Wednesday:
- Deadlifts: 3 sets of 8 reps
- Pull-ups: 3 sets of 8 reps
- Shoulder press: 3 sets of 8 reps
Friday:
- Barbell squats: 3 sets of 8 reps
- Bench press: 3 sets of 8 reps
- Dumbbell rows: 3 sets of 8 reps
2. Full-body circuit training
Create a circuit of exercises that targets all major muscle groups for this strength training challenge. Perform the circuit three times with minimal rest in between exercises.
As if training your body wasn’t enough of a challenge, you can keep tabs on how much rest you’re getting. Since these exercises work different muscle groups, you should see if you can save the rest for between the sets.
Monday:
- Bodyweight squats: 12 reps
- Push-ups: 12 reps
- Dumbbell rows: 12 reps (using light weights)
- Plank: hold for 30 seconds
- Standing calf raises: 12 reps
Wednesday:
- Lunges: 12 reps (per leg)
- Pull-ups: 12 reps
- Dumbbell bicep curls: 12 reps
- Dumbbell tricep dips: 12 reps
- Russian twists: 12 reps
Friday:
- Burpees: 12 reps
- Pull-ups: 12 reps
- Dumbbell rows: 12 reps
- Plank: hold for 30 seconds
- Jumping jacks: 12 reps
3. Super-set challenge
Pair two exercises together and perform them back-to-back without rest. Repeat the pairing for a set number of reps or time. As a relatively streamlined workout, this is best paired with one of the other strength challenges.
That said, the muscle groups you target in this super-set challenge are going to feel it!
Monday:
- Barbell squats: 3 sets of 8 reps
- Dumbbell rows: 3 sets of 8 reps
Wednesday:
- Lunges: 3 sets of 8 reps (per leg)
- Dumbbell bicep curls: 3 sets of 8 reps
Friday:
- Pull-ups: 3 sets of 8 reps
- Push-ups: 3 sets of 8 reps
4. Pyramid training
Start with a low number of reps for an exercise and increase the number of reps each set until you reach the peak. Then decrease the number of reps in each set until you reach the base.
This strength training challenge also works to keep you dialed in until the end, as the last rep demands your full attention.
Monday:
- Barbell squats: 1 set of 8 reps, 1 set of 6 reps, 1 set of 4 reps, 1 set of 2 reps, 1 set of 8 reps
- Bench press: 1 set of 8 reps, 1 set of 6 reps, 1 set of 4 reps, 1 set of 2 reps, 1 set of 8 reps
- Dumbbell rows: 1 set of 8 reps, 1 set of 6 reps, 1 set of 4 reps, 1 set of 2 reps, 1 set of 8 reps
Wednesday:
- Deadlifts: 1 set of 8 reps, 1 set of 6 reps, 1 set of 4 reps, 1 set of 2 reps, 1 set of 8 reps
- Pull-ups: 1 set of 8 reps, 1 set of 6 reps, 1 set of 4 reps, 1 set of 2 reps, 1 set of 8 reps
- Shoulder press: 1 set of 8 reps, 1 set of 6 reps, 1 set of 4 reps, 1 set of 2 reps, 1 set of 8 reps
Friday:
- Barbell squats: 1 set of 8 reps, 1 set of 6 reps, 1 set of 4 reps, 1 set of 2 reps, 1 set of 8 reps
- Bench press: 1 set of 8 reps, 1 set of 6 reps, 1 set of 4 reps, 1 set of 2 reps, 1 set of 8 reps
- Dumbbell rows: 1 set of 8 reps, 1 set of 6 reps, 1 set of 4 reps, 1 set of 2 reps, 1 set of 8 reps
5. Negative challenge
Many beginners end up sacrificing form for speed. They just want to get the workout over with! So for this challenge, you’ll focus on the negative (eccentric) portion of each exercise by performing the lowering phase of the exercise in a slow and controlled manner.
The key to this strength training challenge is picking a weight that pushes your limits.
Monday:
- Barbell squats: 3 sets of 8 reps
- Bench press: 3 sets of 8 reps
- Dumbbell rows: 3 sets of 8 reps
Wednesday:
- Deadlifts: 3 sets of 8 reps
- Pull-ups: 3 sets of 8 reps
- Shoulder press: 3 sets of 8 reps
Friday:
- Barbell squats: 3 sets of 8 reps
- Bench press: 3 sets of 8 reps
- Dumbbell rows: 3 sets of 8 reps
6. Time-under-tension challenge
Similar to the negative challenge, the time-under-tension challenge is about slowing down and performing exercises in a controlled manner to keep the muscle under tension for a longer duration.
The emphasis is on taking more time to perform each rep and holding the muscle under tension for a longer period of time, rather than increasing the weight. From week to week, see just how slow you can make each rep.
Monday:
- Barbell squats: 3 sets of 8 reps
- Bench press: 3 sets of 8 reps
- Dumbbell rows: 3 sets of 8 reps
Wednesday:
- Pull-ups: 3 sets of 8 reps
- Shoulder press: 3 sets of 8 reps
- Bicep curls: 3 sets of 8 reps
Friday:
- Deadlifts: 3 sets of 8 reps
- Lunges: 3 sets of 8 reps
- Tricep dips: 3 sets of 8 reps
7. Cardio and strength combo challenge
As the resident runner here, this is definitely one of the strength training challenges that caught my eye. Here we’ll combine cardio and strength training exercises for a full-body workout that keeps the heart rate up while challenging your muscles.
To keep the strength challenge going from week to week, you should push the speed on the cardio elements and up the weights on the strength part.
Monday:
- Run for 15 minutes on the treadmill
- 3 sets of 8 reps of barbell squats
- 3 sets of 8 reps of bench press
- 3 sets of 8 reps of dumbbell rows
- Finish up with 15 minutes on the treadmill
Wednesday:
- Jump rope for 15 minutes
- 3 sets of 8 reps of pull-ups
- 3 sets of 8 reps of shoulder press
- 3 sets of 8 reps of bicep curls
- Finish up with 15 more minutes of jump rope
Friday:
- Bike for 15 minutes
- 3 sets of 8 reps of deadlifts
- 3 sets of 8 reps of lunges
- 3 sets of 8 reps of tricep dips
- Finish up with 15 more minutes of biking
8. Bodyweight challenge
As a former gymaphobe (germaphobe, but for gyms), I was all about bodyweight exercises. Despite my reformed ways, there’s still a spot for bodyweight challenges in our weekly workouts. This one is about using your body for resistance and performing exercises such as push-ups, squats, lunges, and pull-ups.
Before you take on this bodyweight challenge, you might also want to grab the Strength Training IRLA Pack. These Strength Training Challenge Medals have specific challenges tied to push-ups and workouts per month, so you’ll get the motivation you need to keep heading to the gym.
DO YOU EVEN LIFT BRO?
These IRLAs are for those who stick with their dreams. Training programs require commitment, dedication, and sacrifice. Each new coin is a testament to the time you suited up and got after it. From hours at the gym to the prep at home, you set yourself up for success and now it’s yours for the taking.
Now go get those gains.
To increase the challenge from week to week, you can try reducing the time you rest between sets, slowing down the movement in each set (see the time-under-tension challenge), or add more reps.
Monday:
- 3 sets of 8 reps of bodyweight squats
- 3 sets of 8 reps of push-ups
- 3 sets of 8 reps of pull-ups
- 3 sets of 8 reps of lunges (per leg)
Wednesday:
- 3 sets of 8 reps of burpees
- 3 sets of 8 reps of dips
- 3 sets of 8 reps of mountain climbers
- 3 sets of 8 reps of single leg glute bridges
Friday:
- 3 sets of 8 reps of bodyweight squats
- 3 sets of 8 reps of push-ups
- 3 sets of 8 reps of pull-ups
- 3 sets of 8 reps of lunges (per leg)
9. Repetition max challenge
This challenge is one that’ll always end in failure – and that’s a good thing! Here we’ll have you attempting to perform a maximal number of reps for a given exercise with a specific weight. Try to beat your previous rep max each time you perform the exercise.
Monday:
- Barbell squats
- Bench press
- Dumbbell rows
Wednesday:
- Deadlifts
- Pull-ups
- Shoulder press
Friday:
- Barbell squats
- Bench press
- Dumbbell rows
10. Challenge yourself with different equipment
Novelty is important when it comes to physical challenges. While it doesn’t mean you need to change up your exercise every single week, you should keep exposing your body to new movements and new exercises.
This challenge is a fun one as you experiment with different types of equipment such as kettlebells, resistance bands, medicine balls, or sandbags to challenge your muscles in new ways.
Monday:
- Kettlebell swings: 3 sets of 8 reps
- Medicine ball slams: 3 sets of 8 reps
- Resistance band pull-aparts: 3 sets of 8 reps
Wednesday:
- Sandbag squats: 3 sets of 8 reps
- Medicine ball Russian twists: 3 sets of 8 reps
- Battling rope waves: 3 sets of 30 seconds
Friday:
- Kettlebell goblet squats: 3 sets of 8 reps
- Medicine ball slams: 3 sets of 8 reps
- Resistance band pull-aparts: 3 sets of 8 rep
DO YOU EVEN LIFT BRO?
These IRLAs are for those who stick with their dreams. Training programs require commitment, dedication, and sacrifice. Each new coin is a testament to the time you suited up and got after it. From hours at the gym to the prep at home, you set yourself up for success and now it’s yours for the taking.
Now go get those gains.
