Strength Training For Beginners
In this article series we are going to cover the aspects of a good Strength Training For Beginners. Whether you want to have a great physique or develop strength for competitive sports, you’ve come to the right place.
Below are three steps that you should complete before you begin seriously training. These simple steps can be the difference between success and failure. So read carefully and get ready to BRING IT.
Step 1: Setting Goals
Everyone from professional athletes to successful CEO’s have one thing in common. They set attainable goals and achieve them. Setting your goals of getting stronger, more powerful, and building muscle is no different. The first thing you should do is get a binder and title it Workout Journal.
As soon as you have your binder, devote the first few pages to writing down all of your objectives. They can be anything from sculpting a chiseled body to getting strong enough to compete in competitive lifting.
When determining these goals make sure that they are realistic and attainable. Along with that, make sure that you both short term goals and long term goals.
By accomplishing short term goals, it will give you confidence and motivation to meet your long term fitness goals and objectives.
1: Bench max of 150 lbs.
2: Commit 1 hour a day, 5 days a week to the gym
3: Complete 20 pull-ups.Long Term Goals:.
1: Bench max of 300 lbs.
2: Adhere to my workout schedule for 12 weeks.
3: Complete 50 Pull-ups.
4: Look amazing for my beach vacation.
Step 2: The Structure
The next section in your Fitness Journal should be entitled Workouts. This is where you will structure the workouts sessions. It is important to structure your sessions in accordance with your short and long term goals.
For beginners I would suggest a 3 days per week to commit to strength training. It is important to keep in mind, that rest is just as important if not more important than the actual workouts. A 3 day a week schedule permits your muscles to recover adequately from the stress and micro-tears of your strength training sessions. Try to have at least one day in between each workout when your just starting out.
Next, prepare your strength training exercise routines. In order to get the most our of your workouts try to train at least two opposing muscle each session. For example: chest and back, biceps and triceps, legs and shoulders.
Now, set dates and times for your strength training sessions. Be really specific and make sure that you have enough to time workout and recover. Choose exactly what muscle groups you’ll be training on a daily basis and design an workout session tailored for you.
Monday: Chest and Back
Wednesday: Biceps and Triceps
Friday: Legs and Shoulders
Step 3: Your First Workout
Your first workout session is not going to be your “typical session”. This session should be focused on determining your current fitness level. This is a vital component because it will determine subsequent training goals and structure.
The first thing you should determine is your one rep max. This is the maximum amount of weight that you can lift for one repetition with good form.
It is extremely important that you have a spotter during this session. Since you will be lifting as heavy as you possibly can, a spotter is key to prevent injury.
The main goal of strength training is to increase your strength. Once you have your one rep max you can use it to determine the amount of weight used per exercise. You can also use it as a benchmark to determine if your strength training routine is effective.
These three steps can help you set up an effective strength training routine. It is very important to use your notebook and WRITE EVERYTHING DOWN including: date, exercises, repetitions, rest periods. Since strength training is progressive it is important to track every aspect and always be increasing your weight or repetitions.
The last thing that I want you to remember is that determination and consistency are key! You can develop a perfect plan, but if you do not put it into action, you will not accomplish anything.