As a beginner, one of the most common mistakes is doing too much. Because beginners often make good gains quickly, many fall into the trap of thinking that more is better. This may be true later in the training equation, but not for the novice. Some of the most common injuries occur as a result of taking on too much, too soon.
One of the questions most frequently asked is, “How much weight should I use?” Determining the weight for each exercise will vary from person to person. The weight for each exercise will be lifted in sets and repetitions. Repetition is defined as one execution of any exercise. A set is a combination of any number of repetitions of one exercise.
Experimentation at each exercise station is a good technique for determining the starting weight for an individual. Take the chest press exercise for example. Performing this exercise with a weight that can be pressed 30 times with ease will not help you achieve any particular goals. Adding the appropriate amount of weight that will allow you to perform a maximum of 8 to 12 repetitions will help you obtain the results you desire.
On the other hand, if you put too much weight on the press bar and press it 4 or 5 times, then common sense will tell you to reduce the weight, wait a few minutes, then try again. Remember, never sacrifice perfect form just for the sake of lifting heavier weight. This is a sure-fire, one-way trip down the road to injury. Making muscles work hard, with proper form is the name of the game.
Now that you understand how to test each station for your starting amount of resistance, you should know which muscles to train first. Training the large muscles groups first, such as your chest, legs, and back, should be done before training your small muscle groups like the arms, shoulders, and calves.
Starting with the large muscle groups will help you achieve and maintain quicker gains. The large muscles groups will require more stimulation and a higher intensity level than the smaller muscle groups. Training your arms with all-out intensity and training your chest immediately afterwards will not leave you with enough energy necessary to properly stimulate the muscle fibers in your chest. Moreover, because the triceps are required in chest press movements, your arm muscles will fail much more quickly than your chest muscles, which will also hold back your chest training.
As a beginner, you will find that your gains will come quickly. The excitement and enthusiasm that comes with these gains may cause you to spend even more time on your gym. Take it easy! Remember, just as too little exercise won’t stimulate muscle growth...too much exercise won’t either.
You need to give your body plenty of rest, especially if you’re still sore from the last workout. This will keep you fresh and growing stronger. NEVER TRAIN A BODY PART THAT
IS STILL SORE FROM THE PREVIOUS WORKOUT. Performing some flexibility exercises is a good way to keep the blood flowing through the sore area, but do not train these muscles again until you are feeling recovered.
Speaking of soreness, there is something else that you, as a beginner, should be aware of: If you work out - your muscles will get sore. The majority of muscle soreness comes from microtears and a build up of lactic acid in the muscle fibers. This is the result of intense exercise. Muscle soreness can become a problem when the body is pushed too fast and too quickly. As a beginner, tendons, ligaments, joints and tissues have not yet developed the ability necessary to recover from high intensity exercise. A general warm up of stretching and light calisthenics prior to exercise can possibly reduce the amount of post-exercise muscle soreness. A good cool down of stretching and cardio work may also decrease muscle soreness.
Now that we have laid a good foundation of the “do’s and don’ts”, let’s get into something a little more specific. The Beginner’s Strength Training Program. One of the best beginner’s programs is the three-days-a-week routine. For example, do a whole-body workout on Monday, Wednesday and Friday. Use the other days for rest and recuperation. As previously discussed, you want to start with the large muscle groups first, then move on to the small muscle groups. Perform one exercise per muscle group that consists of 2 or 3 sets of 8 to 12 repetitions. Follow this routine for at least six to eight weeks in order for your body to establish the proper stimulation for growth.
One or two exercises per muscle group may not sound like enough to produce any results, but if you’re a beginer - it most definitelty will. As you conitinue to train and your body adapts to your exercise routine and recuperative demands you place upon it, you’ll be able to add more sets and exercises to your routine.
Another point that is highly recommended is the assistance of a personal trainer. Through the use of a personal trainer you can learn the mechanics and techniques of exercise, how to use proper form to avoid injury and details on proper nutrition. A good trainer will also provide MOTIVATION.
When choosing a personal trainer, here are some tips: Choose an individual that is certified through an accredited association. This is a good way to ensure that he or she is qualified to give you what you need. Also, take a look at what kind of shape they are in. If you want to be in great shape, look for a trainer who is in great shape. They will know what it takes to get results. Here are a few
recommended organizations: | |
• National Strength & Conditioning | (719) 632-6722 |
• American College of Sports Medicine | (317) 637-9200 |
• National Academy of Sports Medicine | (312) 929-5101 |
SAMPLE WORKOUT ROUTINE WHEN
TRAINING FOR STRENGTH
Exercises | Reps | Sets |
Leg Press / Squat | 8 to 12 | 2 or 3 |
Leg Extension | 8 to 12 | 2 or 3 |
Leg Curl | 8 to 12 | 2 or 3 |
Calf Raise | 8 to 12 | 2 or 3 |
Bench / Chest Press | 8 to 12 | 2 or 3 |
Incline Press | 8 to 12 | 2 or 3 |
Incline Pec Fly | 8 to 12 | 2 or 3 |
Lat Pulldown | 8 to 12 | 2 or 3 |
Seated Row | 8 to 12 | 2 or 3 |
Military Press | 8 to 12 | 2 or 3 |
Upright Row | 8 to 12 | 2 or 3 |
Bicep Curl | 8 to 12 | 2 or 3 |
Tricep Pressdown | 8 to 12 | 2 or 3 |
Tricep Extension | 8 to 12 | 2 or 3 |
Resistance Ab Crunch | 20 to 30 | 2 or 3 |
Resistance Oblique Crunch | 20 to 30 | 2 or 3 |
Rest period between sets should be about 60 to 90 seconds.
