Getting Started: Pt 2
Beginner Strength Training: Essential Movements, Equipment Choices, and Finding the Right Coach
Beginner Strength Training: A Guide to Getting Started
Are you ready for an adventure? Lifting is about to become your new obsession. In this guide, we’ll break down everything you need to know about basic movement patterns, the choice between free weights and machines, and how to find the perfect coach and gym for you. If you missed our previous post on training frequency, sets, reps, and the importance of having a structured plan, be sure to check that out!
Basic Movement Patterns
To craft a well-rounded strength training program, focusing on basic movement patterns is crucial. These movements target different muscle groups and boost your overall functional strength. Here are some primary movement patterns to include in your workouts:
Squat: Squats are all about your legs and glutes. Think simple: hold a weight, sit down on a bench, and stand back up. They mimic everyday activities like sitting on the couch and standing back up. Easy, right?
Hinge: The hinge pattern targets your posterior chain—hello, hamstrings and glutes! Exercises like deadlifts (both conventional and Romanian) are your go-tos. And trust me, they’re not bad for your back; they help you lift things safely, like picking up your child off the floor.
Single Leg: Lunges and step-ups work wonders for balance and coordination while hitting those legs individually. These movements are essential for functional strength—think climbing stairs or navigating uneven terrain. They might burn, but they’re a must!
Vertical Push/Pull: Vertical movements like overhead presses and lat pull-downs are fantastic for building upper body strength. Don’t worry about getting bulky; you’ll get strong and toned instead.
Horizontal Push/Pull: Bench presses, push-ups, and rows (dumbbell or seated cable) are key here. These exercises are especially helpful if you find yourself slouching while scrolling through your phone.
Core Stabilization: Core exercises, like dead bugs and rotational movements, are vital for stability and good posture. A strong core is your foundation for every other movement and helps prevent injuries.
Note: Our bodies are made to move in all directions. So, mix it up with activities that involve rotation, jumping, crawling, and carrying!
Free Weights vs. Machines
When it comes to choosing between free weights and machines, let your goals guide you:
Free Weights: Dumbbells, kettlebells, and barbells engage multiple muscle groups, improve coordination, and are fantastic for athletic development or functional strength. If you have to pick one, go for free weights!
Machines: These are great for isolation work or when recovering from an injury. They help you focus on specific muscles, but for the most part, your training should lean toward free weights.
What to Look for in a Coach or Gym
Finding the right coach is crucial for your success. Look for someone educated, with relevant certifications and a strong grasp of strength training principles. A good coach should inspire and motivate you, providing constructive feedback while creating an enjoyable training experience. It’s also essential to choose a coach whose experience aligns with your goals, whether they specialize in athletics, physique training, or weight loss.
When evaluating a gym, think about the environment; a supportive atmosphere can enhance your workouts. Cleanliness is key for your health and safety, and ensure the gym has the equipment you need to follow your program effectively.
Conclusion
Embarking on your strength training journey is an exciting adventure. By focusing on fundamental movement patterns, choosing the right equipment, and finding a knowledgeable coach, you’re setting yourself up for long-term success. Stay tuned for our next post, where we’ll dive into progressive overload, selecting the right weights, and tracking your progress!
If you’re ready to dive deeper and would like personalized coaching tailored to your goals, don’t hesitate to reach out!
Happy lifting!