Strength Training 101: The Essentials and Beginner's Program

Congratulations! you took the step, and have understood the things you need at least know, with before starting your journey towards Strength Training. If you are still not sure, you can go back and read my previous post, Strength Training 101: Getting Started. This time, we will be going out to the gym to start our training. But wait, what? The GYM? Yes the gym. Are you worried of what you are going to wear or what are you going to do on your first day? Watch the video below as it is the simplest guide to kick start your 1st day.

The Essentials: What you need to bring to the Gym

Gym Wear

Some comfortable outfit that helps you do the routine at ease. I prefer some loose type of outfit others, they love their compression suits and leggings. Wear comfortable socks and shoes.

Earphone and Smartphone for Music or Fitness App

Yes. You will definitely need this. Music sets the tempo of your exercise and your other movements. Others have Fitness Trackers as well or Fitness Apps that contain their individual programs. Selfies? yes but not too much.

Water

You need to be hydrated. Take water breaks. You need to replenish the excreted water when you sweat. Water also cools down your body as it generates a lot of heat when you exercise.

Towel (Optional but Hygienic)

For Hygiene purposes. For guys like me who sweat a lot, your towel is your friend.

 

 

The Beginner's Program: Basic Routines

Here is a list of exercises to perform in order for your body to get the start it needs. REMEMBER: DO NOT DO HEAVY WEIGHTS AT THIS TIME! Don't be that Ego Lifter. Start from a weight that can help you perform the exercise with the best form. Having the best form allows you to get the full range of motion of the exercise, therefore, targeting the muscles correctly. Do these exercises for 3 sets with 12 reps each.

 

1.) Bench Press - For your Chest Muscles

 

2.) Lat Pull Down - For your Back Muscles

 

3.) Overhead Dumbell Press - For your Shoulder Muscles

4.) Leg Curls - For your Leg Muscles (Hamstrings)

5.) Leg Extension - For your Leg Muscles (Quadriceps)

 

6.) Calf Raises - For your Leg Muscles (Calf)

7.) Dumbell Curls - For your Arms (Biceps)

 

8.) Rope Pushdown/Pressdown - For your Arms (Triceps)

9.) Crunches - For your Abs

 

 

Strength Training 101: Getting Started

 

I believe you stumbled upon this blog because, you have decided to go for it. That is, to start your journey towards strength training. You may have searched a lot of how-tos for starters on the web. Well guess what, we are going to guide you to the very basics. Here are the most important things that you need to have or at least know to start your journey:

 

1.) Goal 

What is your purpose for starting strength training? Do you want to look good? Do you want to impress a girl? Do you need it to build confidence? or do you just want to stay healthy and give your life a turn around? For whatever reason you have, you need to be fixated on that goal. Goals are very important as it will steer you back in focus as you experience the ups and downs of strength training.

 

2.) Determination and Perseverance 

Wonder why some people start training and after 2-3 months they stop? It is because they lack determination and perseverance. When people are faced with challenges like, they lack the time to go to the gym, they don’t have time to jog and even exercise at home, work/school is very demanding, it’s just eating up a lot of my time and etc. Imagine the hours you spend on the internet, gaming and in front of your TV. Does it sound like you’re not wasting your time? Get up and remember that you have that certain goal that you’ve established, focus on it and you will persevere.

 

3.) Step by Step Guide 

Of course it is always best to have a personal trainer, but, if you are not able to afford one for instance, you may find online tutorials and videos that are proven to be helpful. Do your research and only trust those legit sources.

 

4.) Proper Nutrition 

This is probably the best thing to remember when you start strength training. You are what you eat. If you eat healthy, you will be healthy. Proper nutrition pays a vital role in building strength. Your diet depends on your goal. There is not one specific diet for everyone. As long as you eat the right kinds and portions of food, for your target physique, you will surely be on your way to body that you are aiming for.

 

5.) Enough Sleep 

Sleep is vital to strength training and to having a healthy body. Sleep doesn’t just replenish you energy. During sleep, our body heals and our muscles grow. Our growth hormones are on its most active when we are sleeping. So make sure you get enough hours of sleep (at least 6-8 hours).

 

Bear in mind these things and start your journey now, to get that physique you are aiming for. Get stronger and healthier. Make that change.