A Beginner’s Roadmap to Unlock Your Inner Strength Training Program
Greetings, fitness friends! It’s understandable if you have ever felt a little hesitant towards strength training or maybe you just have been thinking about how to get started. Get comfy (or get on a stability ball – just being friendly!), and let’s discuss how to unlock your inner strength training program that is just right for you!
Strength training does not need to be scary, nor should it be boring! I can remember when I first started – the gym was filled with lots of other people lifting weights that made me want to crawl into a corner. Regardless of your age, gender or experience, strength training is for everyone! There is a path for you!
What’s with Strength Training?
First off, let’s talk about why you should take the plunge and get into strength training. It is a misconception that strength training is strictly associated with building muscle or lifting heavy (though those elements can be fun)! In reality, strength training can provide many benefits, such as:
- Building muscle and strength: After strength training you will have the physical ability to accomplish everyday activities. If you have the ability to squat 200 pounds why would you have trouble carrying groceries inside?
- Increasing metabolism: More muscle increases the number of calories burned at rest which is a huge benefit when you are snacking!
- Improving bone health: Strength training has been shown to help develop and maintain stronger bones while also reducing the risk of osteoporosis. This is beneficial now and later for your health and wellness!
- Improving mental health: Exercise will release endorphins (feels good hormones) to help improve mood. Nothing makes me feel better than a good lifting day!
Getting Started with Your Program
Now what? How do you get started? Well, needless to say, I hope this is pretty easy and fun! So, here’s a basic, simple step-by-step guide for you to develop a program that is right for you.
1. Determine your goals
What do you want to accomplish? Do you want to build muscle, tone, or just get stronger? Articulating clear and realistic goals for yourself will undoubtedly assist you with customizing your program on your way to success. Not to mention that it gives you something to work towards. I know my goal was to simply lift more than my grocery bags. Spoiler alert: I did!
2. Determine your frequency
As a beginner, you want to aim for 2-3 days a week. From full-body days to split muscle groups each time you work, frequency can be as simple or as complex as you need it based on your life. Again, it’s whatever fits your lifestyle! Just remember, if you are taking frequent rest days, those matter too! Rest days are crucial for muscle recovery and growth (as referenced above in your workload).
3. Choose Your Exercises
One of the best things about strength training is the choice! Here’s a basic recipe to get you started:
Compound Exercises – these use many muscle groups at once, like squats, deadlifts, bench presses, rows. Compound exercises are efficient and can help you get the most out of your workout.
Isolation Exercises – these use only one muscle group, like bicep curl and tricep extension. Isolation exercises are great if there are specific areas you want to target and strengthen.
4. Warm-Up & Cool Down
Please don’t skip the warm-up! A few minutes of light cardio and foam rolling or dynamic stretching will get your body ready for the type of work you’re about to do and it will limit the risk of injury. A cool down that includes some stretching afterward will help with the recovery process and improve your flexibility. Your body will appreciate it!
5. Start Light & Progress Slowly
I cannot stress this enough – start with weights that you can handle! It can be a lot of fun to jump right into the heavier weights, but your body will need time to adapt to the stresses you are placing on it. Once you feel you have the movement mastered, you can gradually increase the weights as your strength builds. Remember, progression allows for more progression!
6. Hydrate & Fuel!
Don’t forget to hydrate during your workouts! After you are done lifting, refuel your body with some good nutrition. Your muscles need to be treated to a little love from protein, healthy fats, and carbs. Anyone want a post-workout smoothie?
A Sample Beginner Program
Let’s put all of this together with a sample beginner strength training program you could try:
1st Day : Full Body
- Squats : 3 sets of 8-10 reps
- Push-Ups (knee or full) : 3 sets of 8-10 reps
- Bent-Over Rows : 3 sets of 8-10 reps
- Plank : 3 sets holding 20-30 seconds
2nd Day : Rest or light activity
3rd Day : Full Body
- Deadlifts : 3 sets of 8-10 reps
- Overhead Press : 3 sets of 8-10 reps
- Lunges : 3 sets of 8-10 reps (each leg)
- Glute Bridges : 3 sets of 10-12 reps
4th Day : Rest
5th Day : Repeat day 1 or 3
6th & 7th Days : Active recovery, yoga or maybe a brisk walk to keep that positive energy flowing!
Final Thoughts
So there you have it! A practical approach to putting together unlock your inner strength training program that is doable, even for new trainers. Remember, every journey begins with a single step (or squat)! Take your time, enjoy it, and embrace the fact you are getting stronger every single day.
If you have questions or need support along the way, please ask. We are all in this together! Now, let’s lift some heavy weights and lift your inner strength!
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