When beginning a strength training program focusing on weight training basics is the ideal way to get started.
One of my clients who’s been with me for around 18 months had mentioned how he used to do his weight training workouts in a small 24-hour commercial gym. He would only do the exercises the facility offered using only machines. He did his own thing and trained on what he had learned over the internet and took advise from a friend. As a result, he didn’t know any of the weight training basics and stayed away from barbells because when he trained, he wasn’t comfortable using them. and only preferred the machines because the set up was easy to learn.
Like most he would rock up on Mondays and do the chest and arms routine and a bit of abs. This is what most regular gym goers tend to do without a strict plan, even when their gym is properly equipped don’t adhere to using the essential weight training basics. During my personal training sessions, we always work with the fundamental movements because they work. The more traditional exercises we cover are the basic compound lifts. They are the basis for general physical readiness, strength training, sports performance and achievable by most.
Weight training basics are built with fundamental movements
The 7 fundamental movement the body executes in relation to weight training are squat, hinge, push, pull, lunge, brace and locomotion. Whether it be a general lifting program, a body building one or sports conditioning. Expect these patterns to be central. Use these and start building or completing your gym workout. I’ll name a few to get you going.
The popular squat exercises that fit into this pattern are barbell back squat, front squat and goblet squat. Others are the challenging Zercher and user-friendly safety squat. You can also squat using dumbbells, kettlebells and other gym implements. Squats work the glutes quadriceps, hamstrings, spinal erectors and core. Another powerful movement is the Hinge. Exercises are deadlifts, hip thrust, kettlebell swings and Romanian deadlifts. These major exercises work the posterior chain in developing hip power required for sports. Major muscles worked are hamstrings, spinal erectors, glutes and lower back.
One of the most popular exercises is the bench press that is a classic push movement. Exercises are flat barbell bench press, incline and decline versions. With either a barbell or dumbbells. A popular movement performed with an array of equipment. Equally as popular is working your back muscles. These are the pull movements that are also popular in most gyms. The barbell bent over rows and dumbbell versions rule with back training. The seated cable rows and cable Lat pull down when included make it a complete workout. Similar to push movements there are plenty of other varieties depending on the facility.
Include these to complete your program
A popular one within group fitness and challenging when using weigh is the lunge. When performed with good form deliver great results. I have used these during my group fitness days and were always popular. Try them after a set of squats. Who hasn’t tried a plank hold and challenged a friend or fellow group participant to who can hold on the longest. These are many versions with the lunge. With a slight change, you can focus on quads or target the glutes. Try walking lunges, rear lunge, weighted lunge or lateral lunge.
A staple in core work with its many variations is bracing. Learning how to properly brace is beneficial in strengthening and stabilising your core. You can easily modify some exercises to make it easier or more challenging. When developed it helps with deadlifts, bench press and squats. For a start go with planks and push ups and vary as you progress. Lastly are the locomotion movements that compliment a gym program well. They are basically cardio and include walking, running, skipping, cycling and jumping. Depending on your goals will determine the approach to cardio you will have. Whether you are a runner or working on weight management locomotion exercises are essential.
Strength training basics programming. It’s about your goals.
Now that you are familiar with the fundamentals it about applying them to your goals. This is where programming is important. As a start you want to be able to work the 3-4 sets of 10-15 reps. Learn the proper technique and see how well you recover. Be patient and stay consistent and let the body adjust to this new activity. Over time and with consistency you will naturally gravitate to the type of weight training that appeal. As a young male I used the split body program of 3-4 set and 8 -12 reps. As an older adult I now focus on general strength.
Whether it be maintaining general fitness keep bodybuilding (hypertrophy) 3-6 sets, 6-12 reps, Greater strength 4-6 sets, <6 reps or endurance 3-4 sets >12. Using good form, it’s about the sets and reps. This is a basic guide that you can adjust to bring variation and focus to your program. There are many other more specific ranges around that you can research and try out. Check out the 3×3, 5×3 and 5×5 methods.
All these programs incorporate the movements you know. Additional arm flexion and extension exercises will complement the basics and add value to those who wish to develop arms further. Keep in mind they are worked on pulling and pushing exercises.
Don’t neglect mobility work
Equally important is the mobility work that is essential to any basic weight program. Recovering well post workout ensures your next workout is pain free proceeding as planned. As a suggestion learn some full body mobility drills preventing any stiffness from becoming a hindrance. One of my favourites is using the overhead extension stretch using a chin up bar. It gives the upper body and arms an adequate stretch and allows you to develop a good range. For the hips (hinge) a bodyweight full squat or goblet squat preferably with a kettlebell will suffice. Treat these as the bookends and take it from there.
In summary, plan well for your objectives. For general physical preparation, just cover all the major movements and incorporate some cardio. If you are focusing on weight management, its best you also work on your food. For other who have particular need on greater strength and conditioning on a more specific level I suggest you speak with someone who knows how to program your workouts it more specific to any performance objectives. However you progress, you will always have the fundamentals with you.
Claudefit Personal Training has operated since 2007. With over 35 years of practical experience.
