Strength Training 101 - How to get started with a simple and effective workout to get stronger.
Ready to get stronger but have no idea where to start? Then this is for you!
Now if you're looking for overload progressions, periodization, and specificity of training, then this isn't for you Gerry! Get out of here!
But if you're just starting, or starting again, then this is exactly what you need to get motivated and start working out.
Because although those things do matter, they have their time and place. And for the purpose of being simple and effective, this is the perfect way to get started.
It's easy to get lost when it comes to this. But what I’ve found best with my one on one online coaching clients is that easy and simple wins every time. That's how you get results.
Getting started
For the record, any gym membership works. From Planet Fitness to Lifetime Fitness, you can't go wrong.
The most important things to remember are convenience and likability. You’re gym should be easy to get to and close by. You should feel motivated and like the atmosphere too. If those 2 things aren't met, it's going to make skipping the gym a lot easier. Take your time and even try out a few gyms too to make sure you find the right one.
Plan ahead so that you can do your workouts. Schedule them into your day and into your week. Write down a few times that would work right now since you're thinking about it. You have a better chance at working out if you plan it.
Leaving it up to chance leaves too many things that can pop up. And putting your workout off is super easy to do. Make it a time where you know you won't have that much going on and you can focus on it.
Full body workouts are the way to go!
It's not as hard you as you think. And the best thing is, you'll learn how to do it on the fly. I'm telling you that even if you have a plan, you might get to the gym and it might be crowded. So you'll need to think on the fly.
That's exactly why Im going to list out the exercises for you, and you can use them in any combo you need to. Someone camping out on the equipment should not be a reason for you to skip part of the workout. Call an audible and keep it moving!
This workout is 5 parts, and it's going cover your entire body. Upper push, upper pull, bend, squat, and core. The beauty about doing these workouts is that if you miss a day it won't completely mess you up. If you're going through each week thinking that you have to seperate your body parts in order to get stronger, you don't.
What happens when you miss a day? It throws off your whole week. Instead, doing full body routines gives you the flexibility you need with your schedule and allow for life when it happens. Full body workouts allow you to still stay on track even when you miss a day. And more importantly, if you miss a day, no big deal.
You can always do it tomorrow! You can start with 1 day a week, and easily move to 2 or 3 days per week. You can do all of this without switching up your entire routine too. Pretty simple right!
The perfect workout
I took all the guesswork out so you can get started right away! And focus on the important part. Actually doing the workouts. You have 20 variations that you can do. So get creative and have some fun with it.
You better have a HUGE smile on your face right now!
Each major body movement will have 4 exercises. Start off doing 2 rounds of 10 reps each.
You can save this image and keep it with you for when you need it.
You’re getting enough variation to keep you going for a couple months. Stay consistent on the exercises for 4 weeks at a time before you switch it up. You don't want to do something completely new every week. You need some consistency to build strength. After 4 weeks, then you can switch things up.
Exercises getting a little too easy? Do this!
So things are getting a little easier huh? Awesome! Below I’ll tell you exactly how to progress when you start to get stronger.
If it's too easy on the 2nd round, do a 3rd round.
If the 3rd round is too easy, the next time you do that exercise, start 5-10 pounds heavier and go from there.
If 8-10 reps is too easy. Go up in weight the next round. Increase the weight before increasing reps. Right now, you don't need to go over 10 reps
How to do your workouts
Do your exercise, then rest for 30 seconds, and then do your next set. Super simple right?! After you're done all of your sets on one exercise, move to the next one. This is going to make sure you're not lollygagging too much at the gym. And that you use your time efficiently.
A story to remember
I have a little story that will help you remember what exercises to do if you forget. Maybe I’ll make this into a children's book for Lil Sebastian. This might be a New York Times best seller story right here.
When Anne goes home.
The start...
When you get home, you need to PULL the door open. Then PUSH it closed. Next, you BEND over to take your shoes off, then you SQUAT down on the toilet. After laying on the sofa you need to SIT-UP to make dinner.
The end.
Pretty simple right? As long as you can remember that, you'll be good to go!
Almost done
This will help keep you motivated and make sure that you start building some good habits and get in the routine of strength training.
Now that you have everything you need to get started. I want you to plan out your first 4 weeks of workouts.
Pick 2 days starting off and list your exercises out. Find 3 days per week to get those done. You have the third day as a backup in case you need to miss one of the first 2. And that's it!
You're 100% ready to go and start your strength training.
If you have questions, just shoot me an email and I'll help you out! You got this!