Want to Start a Strength Training Program? Start Here. . .

Do you want to start working out and you feel like strength training is the route you want to go? Not sure where to start? Well I have you covered.

Here are some guidelines to help you start building and incorporating a strength training program. It’s important to follow a program to have consistent results. Though a period of trial and error is sometimes unavoidable.

Things I will be covering:

• Being goal specific

• Should you be going to the gym or working out at home

• What to include in your workouts

• How to split your workouts

• Vertical vs horizontal loading

• When and how to progress

Be Goal Specific

Just like with anything it’s important to know what your goals are going into working out or a training program. Popular goals are muscle gain (typically higher sets and lower reps), weight/fat loss or muscular endurance (typically lower sets and higher reps), ability based goals, etc.

It’s important to train and workout for your specific goals. They usually entail different variables.

To go to the gym or use free weights/workout at home

Some good news, you don't need to go to the gym to start working out, you don't even need to have equipment.

If you have been working out for awhile and want to be more intentional with your workouts getting free weights and going to the gym may be helpful, but not necessary.

What to include in your workouts

For a well rounded program, no matter your goals, you want the following sections included:

• Warm up - your warm up gets your body prepped for movement. It helps prevent cramps, and injury and steadily increases your heart rate.

• Body part specific

  • Chest

  • Back

  • Legs

  • Bicep

  • Triceps

  • Shoulders

  • Core

• Mobility/Flexibility/Balance - Depending on your goals focusing on even one will be helpful when it comes to your ability to strength train.

• Cardio - you don't need to run a 5k everyday, incorporating some walking either after your strength training or on your off days

• Cool down - helps slowly decrease your heart rate and blood pressure to resting and can help decrease muscle soreness and increase your flexibility.

• Rest days - your body needs a chance to recover from the stress being put on it.

No you do not have to include all of these things in one day and please don't do that, incorporating them throughout the week is best.

How to Split - Common Splits

Full body every other day (3 days a week)

• Day 1: full body

• Day 2: rest/alternative activity

• Day 3: full body

• Day 4: rest/alternative activity

• Day 5: full body

• Day 6: Rest/ alternative activity

Push vs pull split - You are doing push and pull exercises on different days.

• You can do this with a 6 day split

  • Day 1: push

  • Day 2: pull

  • Day 3: Legs/core

  • Day 4: Rest

  • Day 6: push

  • Day 7: pull

Lower body vs upper body - You are doing upper (chest, shoulders, back, biceps, triceps) and lower (glutes, hamstrings, quads, hips, calves) body on different days.

• 4 day split - 4 days of workout with 1 rest day - There are many different ways you can build a program around this type of split

• Example:

  • Day 1: chest and triceps

  • Day 2: back and biceps

  • Day 3: Rest

  • Day 4: Legs and core

  • Day 5: shoulders/arms

Horizontal vs Vertical Loading

Loading is a way of moving through your sets and reps on your workout day.

Horizontal loading - involves performing all sets of an exercise before moving onto the next. This works best for those that are working on maximal strength or power training and you need longer rest periods

Vertical loading - involves performing the determined reps for one exercise, then moving onto the next exercise. It’s a common way to circuit train and helpful to give body parts enough rest before the next set. Great for those with endurance goals.

When and how to progress

Similar to my bodyweight training overview, make sure you are changing your workout at the most every 4 weeks or so. You can progress along with your change in workouts, by increasing intensity in some way. The most common way is by increasing weight and/or the reps/sets. A common rule of thumb is if you can lift a weight easily for 8-10 reps you should increase your weight.

Incorporating different modes of training

Sprinkling in other activities along with your strength training can be a helpful to avoid overtraining as well as boredom. Some ideas include; swimming, yoga, Pilates, hiking, biking, whatever you are interested in.

Summary

I put a lot of information into this overview, but there is still more I didn't cover. Everything above can help you get started with strength training. The best advice I can give you is to start and to start slow. You can read all the information you want, but you will learn the most by doing and through some trial and error.

If you need some ideas for some body part specific exercises, check out my Instagram.

Thanks!