How to start doing strenght training :)

I got questions from some of you, who are rally eager to start strength training, but really don’t know where or how to begin.

If you never done strength training in a gym before, it can be really frightening right?!

You may think that everyone around you are experts in everything, and they can at least lift 3times what you do. And by the way, you really don’t have these fancy training clothes or shoes, and yes, how do you even lift? Am I too fat? Too thin? Too pale? Too weak?

Should I start in the machines? Using dumbbells? Body weight exercises…?!?!?!?!?

And the more you think about it, the more questions pops up.

Be like Homer, He's happy all the time ;)

So first I have to say: No matter what shape you are in (you don’t have to train so you are fit to go to the gym!), no matter what type of clothes you wear (as long as it’s something you can move freely in), no matter how insecure you are, no matter whatever – there is no one who can say that it’s wrong of you trying to learn something new!

Do something good for your health – not just your body, but also you mind.

You don’t need to be an extraordinary talent to perform strength training – you only need a portion of willpower, an open mind, and willingness to learn:)

Maybe you know someone already training? Or maybe not, doesn’t really matter.

But one thing I have to say, if you never trained before, or it’s like tree years ago since last time – you should not start at the intensity you where at the time you stopped, and you should not just join some of you friends and do exactly what they do! What their body can handle after years of lifting is totally different from yours.

So here we go!:

Step 1: Find the reasons why you want to lift.

Do you want to:

-       Be stronger?

-       Be better prepared for challenges in daily life or at work?

-       Be more explosive?

-       Jump higher?

-       Sprint faster?

-       Be better in a sport you already do?

-       Is it to prevent injury? Or maybe to avoid relapse of pain in any joint.

-       Loose weight/fat?

-       Shape your body?

The list is long, and the reasons should be something you come up with. (But its of course OK if it’s something your doctor said too! ;) He probably has a good reaon! ;)) And there is nothing wrong in doing it just for fun either ;)

Step 2: Create goals

Well, the goals should relate to the reasons why you want to get started.

They can concern:

-       How many times a week do you want to train

-       What you want to gain knowledge about

And a typical one for people being “in the game” for a while:

-       How much you want to lift within a given time.

I think the most important goals to have in the beginning, is to learn correct techniques in different exercises, and to get the ass out of the couch and into the gym (that’s probably the most difficult part!)

After this the intensity can go up, you can go more advanced and specific, and aim for maximum lifts.

You need a base before you really can start to think about if what you want is maximal strength, explosive strength, endurance strength, more volume, lower fat percentage.. – and on the way when you are building this base, you will also obtain more knowledge and understand more of what its all about.

Step 3: Set plans into reality.

The first time you come to a gym, you will probably get questions about the two first points. And at the most gyms, they help you get started. By having you goals and reasons ready, it’s much more easy for the person that meets you to help you get started.

Or for your friend (which you have of course chosen to help you because you know this friend is someone with allot of knowledge)

In the starting phase, it could be wise to ask for a personal trainer session – and specify it’s to learn techniques properly.

In the starting phase, I would recommend to start with a total body workout. Begin with two times a week, and then you can increase the frequency if you want to. Depending on what your final goal is! The more you want to achieve, the more you have to train!

So here is an example of a total body workout for you to start with:

Exercise	Series and repetitions	Comments
Squats/leg press	3x15	* Squat is a technically demanding exercise, so until you have learned this properly – do the leg press
Lat pull down	3x15
Bench press/ chest press machine	3x15
Cable row	3x15
Dumbbell shoulder press /shoulder press machine	3x15
Glute bridge	3x20	- Start with no weight at all.
Dumbell biceps curl	3x15
Cable triceps push down	2x15
Plank	2x 30sec
Side plank	2x20 sec	(2 series each side)

 Finnish one by one exercise, and have 1-2 min break between each serie.

Start with a weight you think you can have through all of your sets, focus on doing it correct before you add extra.

- Total body workout means simply that you are doing exercises for all the muscles in your body ;)

Explanation series and repetitions:

Repetitions mean how many times you are doing the movement of the exercise. Like in a squat in this training program, you will perform the squat 15 times. Also you se I have listed 3 series/sets on the squat, this means you will first do one set of 15 repetitions, have one minute break, before you do one more set, one minute break and then finally the last set of 15 repetitions.

So what are you waiting for? The sooner you start the process in your mind, the sooner it will become reality :) Everyone have to start somewhere, and the sooner you start, the sooner you will reach your goals :)

If you have any questions; send a mail to succeedatfitness@hotmail.no

Have a nice evening people! And good luck ;)