So you have just ticked off one of your new health goals:
Join a gym/buy some exercise equipment to use at home
Now you’re left feeling a little unsure. There are so many different pieces of equipment and exercise variations out there. You’re not sure what ones work best, what ones to avoid and how to get the most out of your workout. Here are some tips to hopefully help point you in the right direction!
My No.1 tip when starting any sort of exercise is quality over quantity.
By making sure we are using the correct technique when we are exercising we are decreasing our risk of developing injuries. I will always prioritise good form over lifting heavier weights or moving through a larger range of motion. Quality, controlled movements will encourage greater adaptations and therefore greater results!
I generally like to follow the following plan when I’m exercising:
Mobility
Activation
Working Sets
Cool Down
Start with some mobility drills, moving your joints and muscles through their range of motion. This helps to warm the body up, preparing you for the working sets. Take note that mobility drills are different to static stretching. Static stretching involves holding a muscle at a certain length, mobility drills are movement drills - moving your muscle and joints through their full range. Check out our previous blog on hip mobility to give you some mobility ideas to do before a lower body workout!
I then use activation exercises to prime the muscles that are going to be used in the workout. For example, I might do a set of glute bridges and clams to assist with glute activation before going into squats.
Your working sets are a group of exercises that make up the main part of your workout. There are a heap of different ways to program these exercises based on individual needs and goals.
I generally like to work in supersets. This is where I will take one main exercise and partner 1 or 2 more exercises with it.
Main lift + Accessory Lifts (that aid in strengthening the main lift)
I then base the exercise program around these 5 main categories:
Lower Body - Squat
Lower Body - Hinge
Upper Body - Pull
Upper Body - Push
Core
You can target all 5 categories in one workout or pick and choose depending on your schedule, needs, goals etc.
For someone just starting on their strength training journey I would aim for:
2-4 supersets
2-3 sets, 10-12 reps, 1-2 minutes rest between sets
Exercising 2-3x/week, allowing 24-48 hours rest between exercise sessions
I like to start with my larger muscle groups first before moving to smaller ones.
An example workout focusing on lower body + upper body (pull) might look like this:
DB = Dumbbell, BB = Barbell, SA = Single Arm, RDL = Romanian Deadlift
Once we have developed a solid foundational strength base we can work on adding more power and athleticism into our movements. We can start incorporating double leg vs single leg exercises, challenging the body in different planes of motion. This is really just a beginners guide for you, there is so much more that can be covered on this topic!
If you are looking for some more individualised guidance or are unsure how to take your gym program to the next level contact us today! An Accredited Exercise Physiologist has all the skills needed to build you an exercise plan that will assist you in reaching your health and wellbeing goals, regardless of skill level, experience or injuries.
Happy exercising!!
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