There are 3 important steps to setting up a strength training regimen and it starts with basic aspects of a strength training routine like goal setting, planning a workout routine and exercise. The first stage of a successful strength training routine are goals and a plan for reaching them.
Step 1: Setting Goals
All goals start off as an idea in your head. Writing down your goals on paper is a good step towards making those dreams a reality. Setting the goal of getting stronger and shaping your body is no different. So, the first step you must take is getting a notebook that you can dedicate to your new workout routine.
Once you have your notebook, dedicate the first page to all of your goals, this can be anything from getting in shape to living a healthier lifestyle or getting strong enough to beat your partner in an arm wrestling match. Next, break down your goals by the amount of time you expect it to take to reach them. It’s a really good idea to set both short and long term goals. Reaching short-term goals gives you that extra boost you’ll need to sustain a long-term fitness routine and reach some of your bigger, longer term goals. Here is just a sample list of goals:
Short Term Goals:
- Be able to do 25 regular pushups
- Be able to use 10 or 15 lb. dumbbells in class or during your TBIT-15 workouts
- Keep your strength training routine going for 1 month
Long Term Goals:
- Be able to do 50 regular pushups, no modifications and without stopping
- Keep your strength training routine going for 3 months
- Look good for summer
Step 2: The Plan
Flip to the next blank page in your fitness journal and write a schedule for working out. A 3 day a week commitment is great for beginners because excessive strength training can damage the body, particularly if you are not as active as you can be. If possible, leave a day between every strength training workout session. This allows your body to recuperate from the stress and rigors of training. If you can’t spread out your workout sessions, focus on one muscle group during each session. This will increase the effectiveness of your workouts and also prevent damage being done to your body.
Next, plan your workout routine. A good routine will include stretches to warm up your body. Stretching before workout sessions is also a good way to prevent injuries and remain limber. Starting off with a few pushups and crunches is also a great way to gear your body up for a weight training routine.
Woo-hoo! Now, get out your journal and set dates and times for your strength sessions. Be very specific and make sure you have enough time to warm up and cool down. Decide what muscle groups you’ll be working each day and design a workout routine specifically for yourself. In doing this, it will prevent you from competing against anyone next to you who has been regularly working out for the past 5 years and keep you on track to reach YOUR goals.
Step 3: Your First Workout
Your first workout is not going to be your “normal routine”. Rather, you’re going to use your first session to gauge how in-shape you are. Start with stretches of course and then perform some of these exercises to determine your physical condition: If you are active in completing your TBIT-15’s daily and have other types exercises you incorporate in your normal routine, just test yourself and see how many crunches, sit ups and pushups you can do in a minute. Next, check your max. (Max means the maximum weight you can lift during an exercise.) You can do this with bench press, leg press, curling, chest press, shoulder press, squats, and almost any other strength training exercise. Next, you’re going to want to record the amount of weight you can “rep” with every strength training exercise you plan to do. (To “rep” means to perform an exercise frequently without stopping.) Write down all your results in your fitness journal and date it. You’ll use this to track your progress which will also keep you motivated to continue your strength training routine. Also…be sure to check out this month’s MEMBER SPOTLIGHT below on Leticia “Leti” Bradley. She is living proof of what strength training can do! Let her also be your motivation!
I am hopeful that if you have started your year on a more active note, that you have encouraged a friend or family member to join you on your journey. You know, they say 86% of the population that starts a program in general do not continue if they don’t have a buddy or someone that they have met along the way to encourage them to stick with it. Accountability and motivation are key! That is why our online Fit-Tribe is SO FAB! All the support you need and then some! Let me know if I can help answer any questions you may have about the online membership OR seeing me locally to take a class face to face. Remember, you get 4 FREE classes every month if you live local to NOVA…Along with all the other amazing benefits.
I wish you well in meeting and exceeding the goals you have set for yourself this year. Remember, start small. Truly define what your goals are. If you need any coaching along the way, our Team at SRF is happy to help! For a FREE consultation, please email me personally @ stacey@staceyreneefit.com to schedule. I look forward to hearing from you!
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