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Getting back into Exercise – Resistence Training

Published: 28 May 2016

Have you ever wanted to take up a strength program but find it intimidating don’t know where to start? Do you have a gym membership that is going to waste because you don’t know what to do?

It can be intimidating with all of the information and complex workouts available, but starting with a basic program can produce incredible benefits for novice lifters (or those looking to get back into exercise) particularly in the first 12 weeks.

So how do you get started?

You might want to look at my first article on getting back into exercise for the basics.

Whether you want to start for strength, weight loss, gains in lean muscle or overall fitness and performance increases, a lifting program is definitely for you. Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio. Consistent training (more than twice per week, for 12 weeks) can provide these benefits and more:

• Increased muscle fiber size
• Increased muscle contractile strength
• Increased tendon strength
• Increased ligament strength

All adding up to a much healthier, fitter body that is less likely to be injured.

A few tips before starting your new program

• Perform this workout at least two times per week (without exceeding 4) to see the greatest benefits in strength and fitness gains.
• Take at least one day off from weight training between each workout.
• To work out what weight you should be lifting, the program will work off RM- this is a measure of the most weight you can lift of that number of reps without stopping, you can work this out fairly easily with trial and error.
• It should take four to five seconds to complete one repetition through a complete range of motion; in a slow and very controlled manner.
• Rest at least 30 seconds and no more than 90 seconds between sets of each exercise; and 1 to 2 minutes between each different exercise.
• To warm up you can do a set of each exercise with no weight (or just the bar) or 10 minutes jogging/bike if you prefer.

If you haven’t heard of these exercises YouTube videos are a great way to learn correct technique so you can perform them confidently.

Program A

Program B

Note: If you have any health issues or are over the age of 55, a medical professional should be consulted before beginning any exercise program.