So you want to get strong, and you have no idea how to start.
You probably feel like the cat in the image above, and you’re thinking to yourself, “dumbbells, push-ups, squats. These are terms I’ve HEARD before, but how do I combine them into a workout to get in shape? HALP.”
I got you.
If you haven’t already done so, I would consider checking out our previous posts in my Instagram profile
A strong body is a healthy body.
You know you SHOULD be strength training regularly, but let’s be honest: starting a whole new way of working out can be daunting. It’s the reason so many people stick to the same old habits (that don’t work).
How will you be training?
The first thing we need to figure out is what kind of strength training you want to be doing. This is will primarily depend on what equipment you have available and what your goals are.
The first option is body weight training. With bodyweight training you need minimal equipment (or none at all), and you can train from anywhere. It doesn’t matter if you’re at home, in a hotel, at a playground, in your office at work.
If you’re just starting out, an exercise band to help assist you with movements such as pull ups or dips.
Dumbbells are a great way to start out with weighted strength training for a few reasons. First, most gyms will have a good set dumbbells, even if it’s a basic gym in your apartment complex. If you want to train at home, you can get a set of adjustable dumbbells that don’t take up a ton of space.
The barbell workout is my personal favorite. If your goal is strength above all else, this is the option that we recommend. Barbells allow you to progress clearly and quickly, allowing you to add small increments of weight each week.
So what is the best form of strength training? Realistically, it’s the one that you will actually do. Barbell training may be optimal in terms of strength, but if you don’t see yourself actually driving to the gym three days a week, choose a different plan. Likewise, bodyweight training might seem convenient, but if you don’t actually motivate yourself to workout at home, you might have been better off with a different option.
What do I need to bring?
First, wear whatever you are most comfortable in!
Don’t worry about what everyone else is wearing around you – this isn’t a fashion show. For shoes, look for a minimalist shoe with a hard, non-compressible sole.
What else should you be bringing?
A water bottle and a notebook to track your workouts, though you can also do this on your phone.
If you are planning on going to the gym after work, bring your workout clothes. If you’re planning on going to work after the gym, bring some basic showering supplies. Keep extras in your car in case you forget them, and don’t let these small details serve as an excuse to skip your workout!
An mp3 player and a great playlist can be crucial to “get in the zone
If you are a new gym-goer you may feel a bit uneasy about stepping into this new territory.
Always put the weights back when you’re done. Make sure the weights get back to their proper racks. Don’t be that guy.
If someone is using the equipment you’re using, it’s okay to ask how many sets they have left, but don’t pressure them to finish quicker.
If someone else wants to use the equipment too, you can offer to let them “work in with you” – which means they do their sets while you rest, and vice versa
If someone is offering to spot you on an exercise (like the bench press), don’t assume they think you are a newb.
If you get the equipment sweaty, wipe it down. Gyms offer stations that have all of the stuff you need to wipe down everything.
Make sure there’s plenty of room between you and others – give people their personal space.
Let people do their own thing – you don’t want them coming over and telling you what you’re doing is wrong, and they don’t want the same.
Don’t talk on your cell phone while on the weight floor.
Learn the moves!
If you’re new to all this “strength training” stuff, hopping into a program and going from zero to sixty might be a recipe for failure.
Don’t hop into a routine without learning the basic movements first. Otherwise, your workout plan may be working against you.
Never done ANY of the movements in the plan you’re doing before?
Always start out with just your bodyweight.
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See you soon ! 🙂