How and Where to Start When You Want to Lift Weights

How and Where to Start When You Want to Lift Weights

With all the information out there regarding fitness regimes, it can be a daunting task gathering the motivation to begin working out, let alone understanding what exercises to do, how many to do in a single session, how much of each, and how often. Today’s article aims to give a good starting point for each of these criteria for a general needs type individual. This would resemble a fat loss/muscle gain program and should be used in conjunction with a solid dietary approach and healthy lifestyle choices. The first item that needs to be in place with an exercise program is the exercises themselves; without them, there is nothing but meaningless numbers for sets and reps. When starting out, it’s important to consider your experience level with a certain movement (such as a squat) and determine the appropriate progressions/regressions to ensure that the specific exercise being used is safe and effective. As such, we recommend to train 5 main movements at the beginning of one’s exercise career: squat, upper body push, upper body pull, hinge, and core. some examples of each are as follows: Squat: split squat, goblet squat, kettlebell front squat, barbell front squat, barbell back squat. UB Push: band assisted pushup, pushup, dumbbell bench press, barbell bench press, half kneeling dumbbell overhead press, landmine press, barbell overhead press. UB Pull: inverted row, chest supported dumbbell row, band assisted chin-up/pull-up, chin-up/pull-up, seated cable row, bent over barbell row. Hinge: dumbbell Romanian deadlift, kettlebell romanian deadlift, kettlebell deadlift, block pull, barbell deadlift, kettlebell swing. Core: planks, RKC planks, ab roller, Pallof press, Swiss ball roll-out, stir-the-pot. As you can see, there...

June Client of the Month: Dan Topping

This month’s Client of the Month Award goes to a long time client of StrongerYou, Dan Topping. Dan originally came to us looking to gain some muscle and improve his overall strength/athleticism. Since then, he has made tremendous strides in all of those aspects, gaining around 15 lbs of muscle, and taking his squat from below 200 lbs to 325 lbs recently, bench press from around 185 to now 250, and his deadlift from around 230 to a whopping 385.   I’ve been training with Matt for just over a year and a half now. The three main exercises we focus on are bench press, back squat, and sumo deadlift. My strength has increased considerably in each of these lifts since I’ve started with Matt which has resulted in me achieving my goals. Matt has also taught me the importance of staying on top my pre and post workout warm-up and cool down, which consists of both mobility and stability exercises. I look forward to carrying on the success I’ve had training at StrongerYou PT. – Dan Topping Great work Dan, upwards and onwards! Enjoy your new SYPT swag. Want to be featured as our next client of the month? Check out our personal training methods and take the first step towards a StrongerYou by booking a free consultation online or by phone at 604-562-3719.   Looking for the best information on the web for fat loss, muscle gain, and sports training? Get it delivered straight to your inbox by signing up below and receive your FREE copy of the SYPT Back Pain...