There are so many incredible benefits of strength training and they all lead to you feeling empowered, strong and vibrant. So if you are not lifting weights, you MUST start now.
Now you may be saying, “Ok, strength training is awesome. But where do I even begin?” Keep reading, my friend. Here’s my Top 5 Tips for Starting Strength Training.
Tip 1: Do Full Body Workouts over Isolated Muscle Groups (for those new to exercise)
If you are just getting started on your journey, plan for at least 3 full body workouts per week. The more frequently you hit a muscle group in a week, the better your results. Also you will save time in the gym and in your week with your full body workouts.
Tip 2: Become a master first, advance later
Once you are confident in your form and intensity and have developed muscle endurance, you can periodize (or work with a coach to do this) and structure your workouts into a program that best aligns with your goals.
For the majority of those who can hit the gym 3-5x per week and have general health and fitness goals, staying with full body workouts or an upper body/lower body split will likely be the most beneficial. For others, targeting muscle groups may work better for their goals.
Tip 3: Cardio is ‘hard-io’ – but it’s necessary
If you are not a cardio lover, you can easily strengthen your heart with creativity in your workouts. Moving with intensity, sticking to your rest time and adding in cardio intervals with your strength. There is great benefits to steady state cardio though. Add in a day or two of the longer, slower cardio (runs/jogs/cycling/swimming etc) for health and heart benefits, and to ensure your body as recovering by repairing and/or keeping mitochondria healthy.
This may vary based on your goals – someone who is looking to lose weight may do additional cardio workouts then someone who is looking to build muscle mass.
Tip 4: Nutrition is key
Whether your goal is to burn fat, build muscle, or a combination of the two. Even if your goal is to feel great, nutrition will play a vital role in your journey. As the saying goes, work smarter, not harder. You can not out train your diet. If you need support in this area, connect with a Momentum coach or a Nutritionist in your area.
Tip 5: Keep it simple
There are countless programs and schools of thought which can educate us, but also
confuse us. Keep it simple.
- Master the basics and progress when you feel ready.
- Strength Train using full body workouts at least 3 (to 5) times per week.
- Progressing reps/set or slightly increasing weights each week
- Add in 30 minutes of moderate intensity cardio 2 times per week.
- Choose active recovery on your 2 ‘off’ days.
- Eat nutrient dense foods and drink plenty of water.
Ready for action but need more guidance?
Coach Jackie has created Lean & Strong – a 12 Week Program just for you! You can access your program from your phone or any device while at the gym, log your results, receive direct support and accountability from a Coach and see results.
Lean & Strong starts with Full Body workouts and progresses into Upper Body and Lower body splits.
Visit @jackiemilnefit on Instagram to learn more about Coach Jackie or email jackie@getmomentum.ca to get started today
