Strength training is growing in popularity among average Joe’s and Jane’s, which is friggin awesome! I write about its importance all the time, and how it is literally the fountain of youth (when done correctly).
One of my client’s grandsons just signed up for a gym membership because he enjoyed training this summer. How cool is that? However, I want to make sure that even he has a credible resource that he can go to for training because there is a ton of fluff out there!
If you have absolutely no experience, are afraid, need a refresher, or have zero clues as where to start and what to do – this is for you. I will try and lay it out in the post, step by step, as clear as possible. If you have any questions feel free to post or email me – mike@mgfitlife.com.
1) Focus on all the fundamental movements – push, pull, squat and hip hinge.
What the heck are these?
PUSH – think push up, or pushing AWAY from your body, like a chest press. Can’t do a push-up? Try hands elevated pushups. Any pressing machine or dumbbells will work as well.
PULL – pulling weight towards you. Start with a form of horizontal pull like a dumbbell row, a bodyweight row, or cable row.
SQUAT – pretty much exactly how it sounds. The squat is more of a knee dominant exercise and it tends to work the quads, or front of the legs more than the hamstrings, or backs of the legs.
Start with just body weight, then add weight once you can sit down to the point where your thighs are parallel with the floor.
HINGE – this is also a lower body exercise but focuses on hinging from the hips – and works more of the backs of the legs – hamstrings and glutes (butt).
Start with a slight bend in the knees, but then push your hips back keeping your spine straight. Go to the point of feeling a stretch in the backs of your thighs then return to the top.
If using weights, keep them close to your legs, and shoulders back and tight.
If you know you have lower back issues, do not feel ready for this movement, or don’t think your form is on point, you can also use the floor glute bridge as an option.
So these are the 4 basic movement patterns that will cover most muscles of the body, now what do we do with them?
Start with ONE workout, because one is infinitely more than zero.
First – warm up. This can be as simple as a 5-10 minute brisk walk followed by 20 forward and 20 backward arm circles to warm up your shoulders.
Do 3 sets of 8 to 10 repetitions (reps) of the first exercise before moving to the next. Give yourself about 1 minute rest in between sets.
What weight should I use??? Use a weight that allows you to get all 8-10 reps, but it somewhat challenging by the final rep. If you know you have some natural strength, you may have to start with some ramp up sets. This means you wouldnt jump to a max effort set on set one, but rather build up to it. Say your working weight is 100 pounds.
You might start with 1×10 @ 50 (ramp 1), then 1×10 @75 (ramp 2), then 3×10 @ 100
You still shouldn’t go to failure on your working sets, and you shouldn’t force sloppy reps.
I often use the cue – leave a few reps in the tank. Meaning, if you absolutely HAD to do 12 or 13 reps you could.
How does this look?
Example:
- 10 push ups or dumbbell presses – rest for 1 minute
- 10 push ups or dumbbell presses – rest for 1 minute
- 10 push ups or dumbbell presses – rest for 1 minute
- 10 rows – rest for 1 minute
- 10 rows – rest for 1 minute
- 10 rows – rest for 1 minute
- 10 squats – rest for 1 minute
- 10 squats – rest for 1 minute
- 10 squats – rest for 1 minute
- 10 hinges – rest for 1 minute
- 10 hinges – rest for 1 minute
- 10 hinges – rest for 1 minute
That’s it!
See how you feel 2 days later, and if you feel up to it, repeat the same exact workout once or twice in the week,
Then what?
The most simple way to progress is to add reps until you get to about 20. Then go back to 10 reps and add weight. This will cover you for a decent amount of weeks and if you are truly new to lifting weights you will be good to go.
Example:
- Week 1 – 10 chest presses with 10 pounds
- Week 2 – 12 chest presses with 10 pounds
- Week 3 – 15 chest presses with 10 pounds
- Week 4 – 18 chest presses with 10 pounds
- Week 5 – 20 chest presses with 10 pounds
- Week 6 – 10 chest presses with 12 pounds
- Week 7 – 12 chest presses with 12 pounds
- And so on and so on…
That is literally the most basic form of weight training you can do, and if you are totally new to it this will be a great place to start!
Don’t try to get ahead of yourself and add weight every workout. It takes time for muscles to grow, and slow and steady is always the way to go!
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