Getting Started: Pt 1
Starting Strength Training: How Often to Train, Understanding Sets & Reps, and Why You Need a Plan
Embarking on your strength training journey can feel like stepping into a new world—exciting, a little intimidating, but ultimately rewarding! With the right approach, you’ll build a solid foundation that sets you up for lifelong fitness. So let’s dive into the essentials: how often you should train, the nitty-gritty of sets and reps, and why having a plan (and a coach) is key to your success.
How Often Should You Train?
As a newbie to strength training, aim for 2-3 days a week. This schedule allows your body time to adapt and grow stronger while giving your muscles a chance to recover. Think of it this way: Mondays, Wednesdays, and Fridays could be your power days, with rest days in between to let your body recharge. Trust me, recovery is just as important as the workouts themselves!
The Importance of Having a Plan
Going into the gym without a plan is like trying to cook a fancy meal without a recipe—it rarely turns out well. A structured training program developed by an educated coach is essential for beginners to ensure balanced muscle development and keep injuries at bay. Plus, if you’re juggling work, family, and life, you've got enough on your plate anyway. Let a professional help you out. Here’s why working with a knowledgeable coach can make all the difference:
Master Your Form: Proper technique is your best defense against injuries. Having a coach give you direct feedback can help you nail your form so you can lift confidently.
Tailored to You: A good coach will create a personalized program that aligns with your unique fitness goals, whether you want to build muscle, run a marathon, or just feel stronger.
Stay on Track: Coaches monitor your progress, helping you make necessary adjustments to keep you on the right path.
Accountability: Why do it alone if you don't have to?
Having a coach means you’re less likely to skip workouts because someone is there cheering you on and keeping you accountable.Knowledge Sharing: A coach can provide valuable insights into nutrition and recovery strategies that complement your strength training.
Understanding Sets and Reps
In the world of strength training, sets and reps are your best buddies. Many get confused here, but there's really no need. Here’s the breakdown:
Sets: This is how many times you repeat those reps. Start with 3-5 sets for each exercise. And remember, TAKE BREAKS between sets—you’ll need at least 1-2 minutes to catch your breath and reset before diving back in.
Reps (repetitions) refer to the number of times you perform a particular exercise. Starting out aim 5-12 reps per set on each exercise to build strength and endurance.
Most lifting programs structure it like this: SETS x REPS. For instance, if your workout plan says 3 x 10, it means you’ll perform 10 repetitions of an exercise for 3 sets, with rest in between .
What is a Block?
Now, let’s talk about blocks. Any coach worth their salt is going to set up your lifting program in a block. A block refers to a specific time frame where you focus on the same set of exercises or training objectives. Typically, a block lasts 4-6 weeks, allowing your body to adapt and really start making progress. After that, it’s time to mix things up.
Soooo BEWARE: doing random exercises every workout won’t help you build strength effectively! The idea that you need to constantly “confuse” your muscles is a myth. Consistency and repetition are what lead to progress, so embrace the process and allow your muscles the time to adapt and grow.
Conclusion
Starting your strength training journey is one of the most rewarding decisions you can make. By focusing on basic movement patterns, training regularly, understanding sets and reps, and working with a knowledgeable coach, you’re setting yourself up for long-term success. Remember, consistency is key, and with patience, you’ll see real progress.
If you have any questions, need personalized advice, or are ready to work with a coach that works for you, reach out.
Happy lifting!