Six tips to Strength Training Success
Here are six tips to help you get started weight training and accomplish your goals. Or how my friends Hans and Franz like to put it, “Ve are going to pump..(clap)…YOU UP!”
Schedule it: We all start off with great intentions when first starting an exercise program. But let’s face it, life happens. You have to stay late at work, you have errands to run or you just don’t feel like working out. The fact is that you will never be successful unless you exercise consistently. Studies on human behavior show that we are more likely to adopt a new behavior as habit if it is scheduled at a specific time and day. So for maximum success, schedule your workout days and times in advance.
Focus on Form: Using proper exercise form is important to avoid injury & maximally stimulate muscle fibers. If you have never performed the strength training exercise on the Kinetix program you can view video demonstrations online.
Plan & Journal: Your journal is a very important tool which will allow you to track your progress & plan time efficient, effective workouts. Your journal should be completely filled out before you begin each workout; this is your blueprint for success. Before hitting the weights take a look at your workout from the previous week and determine whether or not you can challenge yourself by making a small weight increase. If this is your first week, choose a light weight and focus on form and completing all sets & reps. After you lift, make sure you make notes in your journal indicating if the weight was too light or too heavy, and other reminders for next week’s session.
Get help: A workout partner in the form of a friend, family member, significant other or co-worker can have a great impact on your success. Workout partners provide accountability to show up for workouts, an added safety benefit as a spotter, motivation & support.
Quality over quantity: Yes, 30 minutes of strength training three days a week is all you need to accomplish your goals. Just make sure you maximize your time in the gym by planning your workouts in advance, rest only 60 seconds between each set, use proper form & push yourself on each set. For additional tips read my Purpose Driven Workout Blog.
Rest and Recover: It is important to provide the right environment for your muscles to recover after working out. Make sure you are eating six small meals spaced 2-3 hours apart to meet your morning, afternoon and evening K-Count targets. In addition, make sure you are getting enough sleep. Your body repairs itself both physically and mentally while you are asleep so make it a habit of heading off to bed early.
That’s it! By using those simple steps, you’ll be flexing with Hans, Franz and the Govern-ator in no time.
Schedule it: We all start off with great intentions when first starting an exercise program. But let’s face it, life happens. You have to stay late at work, you have errands to run or you just don’t feel like working out. The fact is that you will never be successful unless you exercise consistently. Studies on human behavior show that we are more likely to adopt a new behavior as habit if it is scheduled at a specific time and day. So for maximum success, schedule your workout days and times in advance.
Focus on Form: Using proper exercise form is important to avoid injury & maximally stimulate muscle fibers. If you have never performed the strength training exercise on the Kinetix program you can view video demonstrations online.
Plan & Journal: Your journal is a very important tool which will allow you to track your progress & plan time efficient, effective workouts. Your journal should be completely filled out before you begin each workout; this is your blueprint for success. Before hitting the weights take a look at your workout from the previous week and determine whether or not you can challenge yourself by making a small weight increase. If this is your first week, choose a light weight and focus on form and completing all sets & reps. After you lift, make sure you make notes in your journal indicating if the weight was too light or too heavy, and other reminders for next week’s session.
Get help: A workout partner in the form of a friend, family member, significant other or co-worker can have a great impact on your success. Workout partners provide accountability to show up for workouts, an added safety benefit as a spotter, motivation & support.
Quality over quantity: Yes, 30 minutes of strength training three days a week is all you need to accomplish your goals. Just make sure you maximize your time in the gym by planning your workouts in advance, rest only 60 seconds between each set, use proper form & push yourself on each set. For additional tips read my Purpose Driven Workout Blog.
Rest and Recover: It is important to provide the right environment for your muscles to recover after working out. Make sure you are eating six small meals spaced 2-3 hours apart to meet your morning, afternoon and evening K-Count targets. In addition, make sure you are getting enough sleep. Your body repairs itself both physically and mentally while you are asleep so make it a habit of heading off to bed early.
That’s it! By using those simple steps, you’ll be flexing with Hans, Franz and the Govern-ator in no time.
Comment
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Comment by Coach Terry on October 12, 2009 at 9:51am -
I'm often asked "what weight should I start with?" The number of pounds will be different for each of us, and for each body part. As a guide, use this to help you get started:
The goal of each set is to reach volitional fatigue after each set. This means after each set, you can do no more than 1 more with perfect form. Take the following notes in your journal...after each set write:
-a plus (+) symbol if you feel you can do more reps
-a checkmark (V) if you feel can do no more than 1 rep
-a minus (-) symbol if you did not finish the set and or broke perfect form
The following week, check your notes and change weights accordingly to ensure that you are making the most efficient workout. Don't feel you need to be tied to +/-/V, I've seen symbols, stick figures, smiley faces instead. My own journal is filled with up and down arrows, so feel free to use your own favorite symbols.
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Comment by Wanda Wade on August 10, 2009 at 5:35pm - THanks for the great advice I am going to use it imediately
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Comment by Judy Whitehead on June 5, 2008 at 11:06am - Great post James! This helps me to realize the steps I need to be successful.
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Comment by Amanda, Nutritionist on June 3, 2008 at 12:26pm - I had to schedule it.You'll never FIND the time you have to MAKE the time. Thanks for refocusing us again!
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Comment by Coach Lisa on June 2, 2008 at 2:03pm -
James, What imprtant points to cover!
I recently sent a message to all of my "friends" on the Community Site , asking them how much they sleep and how much they think they need to sleep. Almost everyone ( myself included) sleeps only 4-6 hours per night , thinking it can be "made up" on the weekend .
I am intrigued with the concept of sleep and recovery being such an important piece to reaching my fitness goals . I look forward to comments and conversation wrapped around this subject in the future.
Thanks for shedding more light in the subject !
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Comment by Meagan on May 30, 2008 at 1:15pm
- Very nice visual James. Yes - I was Hans for Halloween in grade 8 :-)
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Comment by Coach James on May 30, 2008 at 8:34am - Great point. If I don't get enough sleep after a hard workout I am definitely dragging the next day & I notice my muscles remain sore for a longer period of time, especially after legs. :)
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Comment by Coach James on May 30, 2008 at 8:24am
- Thanks Terry!
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Comment by Coach Terry on May 29, 2008 at 11:32pm
- Awesome advice, Coach James!!!
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