Strength training Mill Park
Most of the times when people are seeking to get fit and “back in shape” they often neglect the importance of getting stronger. You see by getting stronger all the other variables will sit on top of an already built up strength base and set you up to build a better fitness( cardiovascular) engine , be structurally resilient and with an understanding of movement you are well on the way in achieving your goal of “getting back into it”.
It pays to have a plan.
For the people who chose to ignore the strength component in their general fitness goals and think “I’ll just lose the weight with cardio”, you will simply be a smaller version of yourself and most likely be weak, have an ordinary immune system and not be strong enough to perform normal every day activities. To just do cardio and starve will leave your body depleted and not feeling too good and you will most likely go back to old habits.
Not everyone has to own a 100+kg deadlift, bench press or squat, however neglecting your strength is more of limiting factor in promoting a more active and healthier body and lifestyle.
The following is a basic yet effective two day workout that will deliver an honest all over strength base that is complimented by a 3rd running day. Keep in mind that with the use of Kettlebells you are still getting an adequate dose of cardio. Take my work for it it’s just the way the humble Kettlebell works. The running is what works well with any weigh management program and delivers you more than an adequate fitness base. Don’t neglect it as the longer you leave it the longer it will take to get.
Strength training program
(2-5 sets and 3-5 reps each)
- Barbell back squat
- Kettlebell front squat
- Double kettlebell clean
- Barbell Military press
- Kettlebell double press
- Kettlebell push press
Day one will cover the lower body/core with the traditional and effective Barbell squat while the double kettlebell cleans will sort out the posterior chain recruitment. The front squat with the kettlebells delivers more in recruiting the core and clearly gets the job done. The upper body is looked after with the military press and once again in working the double kettlebells the shoulders will be broad and resilient when you can manage the workload with an effective (pressing movement ) technique.
(2-5 sets and 3-5 reps each)
- Barbell dead lift
- Barbell upright rows
- Barbell bent over rows
- Barbell bench press – flat
- Barbell bench press Incline
- Barbell bicep curls
Day two will finish off the full body workout in working the hip hinge joint with the ever reliable and dynamic Deadlift. With the addition of the upright row and bent over rows the barbell will leave you fully worked (pulling movement ). The chins will take anything left you have in working your back. Add in the bench press with the flat and incline option and you have covered the upper body (Pushing movement). Any program would be lost without the humbling barbell bicep curl. If you have anything left in reserve.
Strength based cardio reserve
Day 3 run
You need cardio remember? A 1-5 klm steady run as a beginner will do you good. It should be your minimum cardio base and should only be a shorter distance that you can manage and will complement the two day weight program nicely. It will allow you to get into a steady tempo and start to burn some extra calories and keep the weight under control. The message here is to be committed and stick to a program that will deliver a balanced return- a leaner, fitter and muscular looking body.
Remember a body that has a bit of muscle can burn more calories than one that doesn’t.
To cap it off all of the above is the active component in getting results. If would be dismissive if me if I didn’t include the element of nutrition and how much of an effect it has with any fitness/strength and well-being program. Neglect your nutrition and any results will be slow and minimal. Managing you nutrition is not always about weight loss, for some it’s about performance. As the saying goes, Junk in = junk out . Don’t be that person!
The above was just a basic (not to be confused with easy) start up program that takes up only 3 days of your week. Alternatively you can (with time permitting) treat it as 3 days on and take the fourth day off. It up to you, when you have committed to it for 4-6 weeks the results will be obvious and you will need to tweak it further.
This is where a personal trainer can assist you and ensure you are achieving results.