Are you just getting started with strength training & not really sure what to do?
Here’s 4 tips that will serve you well to get started:
1) Train 2-3x Per Week
One of the big ways in which people struggle to stay consistent with their exercise is by setting the bar way too high for themselves. For this reason, I start most of my new client’s with just 2-3 full-body workouts per week.
This is an achievable schedule to maintain, plus it ensures that all of the body's major muscles get some attention - even if you're only able to train twice that week.
2) Seek Stability
To minimise skill requirement & injury risk, I typically recommend starting with exercises that provide a lot of stability (e.g. machines). Once you’ve built a base level of strength, you can then start to include exercises that offer less stability.
3) Gradually Progress Intensity
Training is a stressor. For that reason, it's important to gradually increase the intensity of your training, so as to avoid exceeding your tolerance & over-stressing your body.
This is best achieved by starting off with lighter weight & leaving a few reps in the tank at the end of each set (as opposed to lifting super heavy weight & pushing right until failure).
With time your tolerance to training will build up & so you can increase the intensity of your training accordingly - increasing the weight you work with & pushing closer to failure.
Once you've built a solid capacity for strength training, don't be afraid to push yourself. The only way you'll continue to build strength & see changes in your body is by increasing the demands you place on it!
4) Rest & Recover
Progress in terms of strength & muscle development isn't just a by-product of the work you do in the gym - what you do outside of it is also super important.
It's essential that you allow enough time between sessions (48 hours) & recovering properly. This means making sure your sleep, nutrition, & stress management are all on-point!
Do you need more guidance with your strength training?
Get your FREE copy of my e-book The Gym Newbie Guide!
This is a straight to the point guide outlining the fundamentals needed to step into the gym with confidence.
Within this e-book you'll learn how to choose appropriate exercises, how hard you ought to be training, how to maximise your recovery in between sessions & much more.
Christian Lawal Personal Training.
Personal training in Tunbridge Wells, Tonbridge & Sevenoaks.