As a personal trainer with over a decade of experience, I get asked this a lot. The truth is, there are none. Bar one exception. Anyone who tries to tell you that such and such exercise is mandatory and if you don't do it you're wasting your time, usually doesn't know what they're talking about. Yes, some exercises may be the most effective for the majority of people. However, these don't make them essential. The only thing that does make an exercise essential. Is that you enjoy it. That should be one of the top priorities in anyones training plan. For anything, we talk a lot about weight training but this extends to all training. You need to enjoy it. Mainly because life is pritty rubbish if you don't enjoy what you get upto. But also because you simply wont do it, or at the least wont put much effort into it, if you don't look forward to it. So number one, make sure you enjoy what you are getting upto. Now that being said there are some types of exercises that can be more beneficial to your goals than others. As a crude example if your goal is to increase your leg strength then Bicep curls are fairly useless no matter how much you enjoy them. So I'll go over some general tips for picking what weight lifting exercises to do. One: Make them EnjoyableI am flogging this proverbial dead horse again. Start by writing down a list of all your favorite exercises, then a list of ones you hate the most. Make sure you pick as many exercises that you like as you can, that are specific for your goals. Try and pick no exercises you truly hate unless you desperately need them for your goals, and if so sandwich them with ones you like. Try and be practical, do you hate them because you suck at them, or because you genuinely hate them. To my clients reading this, split squats don't count, they're just difficult you don't hate them really. Two: Use as many triple extension movements as you can.A triple extension movement is one that uses three joints to complete. So for example in a Barbell Back Squat there is movement through the ankle, knee, and hip. Whereas in a seated quad extension there is only movement through the knee. This is not to say that movements only using one joint are bad, just triple extension movements have the most bang for buck for your effort. Which means you spend less overall time in the gym as well. Great news, I don't like training for ages either. Three: Unilateral exercises are also great.These are exercises that only use one limb, for example the Split Squat. Exercises like these are great for challenging individual limbs so you can work on bringing up weak points. Also they are amazing for training all the little stabalisation muscles in your body. So in summary, pick exercises you like whilst keeping it specific to your goals. Try and give yourself the most bang for buck you can. And Try and challenge yourself with some unilateral work as well.
If you would like any help about what to pick for yourself get in touch with us on any of our socials, or by email! We would love to help out, and if you would like a more in depth analysis get booked in for a personal training session with us!
0 Comments
Are you eager to kickstart your fitness journey and reap the countless benefits of weight training? Look no further! In this beginner's guide, we'll point out everything you need to know to start weight training. Right here in Edinburgh. One: Just StartEven just one session every other week is powerful. Just get started, go to the gym pick three things to do. Do a few sets on each one then stop. Go back again in a few days and do the same. After a few weeks, you will already see amazing progress. If there is one takeaway from this blog, just start. Two: Set Clear GoalsBefore diving into weight training, take some time to define your goals. Whether you aim to build muscle, increase strength, or enhance your fitness level. Setting clear and achievable goals will help keep you motivated and focused throughout your journey. We even have another blog on how to do this here. Three: Keep it simpleYou don't need to use all the complicated equipment or exercises for success. Stick to the basics and you will be 90% of the way to achieving your goals. We have a whole bunch of exercise demos on our YouTube. Consider working with a Personal Trainer in Edinburgh to receive expert guidance and support tailored to your specific needs. Please get in touch if you have any questions we always love to help out, or even better book on for a free consultation. Then we can answer all your questions in person. Four: Start Slowly As a beginner, it's essential to start slowly and gradually increase the intensity of your workouts over time. You don't have to break yourself to make amazing progress, actually that's counterproductive. Also training too much before your body is ready for it is a highway to injury. Five: Incorporate Compound ExercisesCompound exercises target multiple muscle groups simultaneously. Examples of compound exercises are things like Squats, Bench press' and Deadlifts. This makes them highly effective for building strength and muscle mass without having to do lots of different exercises. Six: It shouldn't hurtContrary to popular belief, you don't need to destroy yourself to get fitter or stronger. You should expect some light soreness and stiffness a day or two after training. Any more than this and you're pushing too hard. Dial it back a little and you will enjoy it much more. Again hiring a personal trainer is a great way to get some help on how to gauge how hard you should be training. Seven: Stay ConsistentConsistency is the most important factor in any plan. Aim for a regular workout schedule that includes both resistance training and adequate rest days for recovery. I can never stress this enough. Two months of consistent training a few times a week is infinitely better than one month of destroying your body and then not going. Eight: Celebrate ProgressNobody makes it in a week. Lots of small achievements grow to greatness. Celebrate your achievements and progress along the way. Whether you've increased the weights you lift, mastered a new exercise, or simply feel stronger and more confident. Take pride in your accomplishments and use them as motivation to keep pushing forward. By following these simple steps and staying committed to your fitness goals, you'll be well on your way to mastering weight training and achieving the results you desire. Ready to embark on your weight training journey in Edinburgh? Let's get started today!
And remeber JUST START! Weight training, or resistance training, has been shown to offer various benefits for the elderly population. Whilst under the supervision of a personal trainer this can be done safely and effectively. Here are some scientifically backed benefits to weight training: Muscle Mass and Strength:
Bone Health:
Joint Health and Flexibility:
Stability and Coordination
Metabolic Health:
Cognitive Function:
Mood and Mental well-being:
Mortality Rate reduction:
It's important to note that before starting any exercise program, especially for the elderly, individuals should consult with their GP provider to ensure that the chosen activities are safe and appropriate for their specific health conditions. Additionally, a qualified fitness professional or personal trainer can provide personalised guidance and supervision.
Weight training provides various benefits for runners, helping improve performance, prevent injuries, and enhance overall fitness. This is all compounded within a well-planned program from a personal trainer/coach. Here are some specific advantages, however this is by no means an exhaustive list just the tip of the iceberg: Leg strength and power:
Core Stability:
Injury Prevention:
Improved Running Economy:
Power and Speed Development:
It's important to note that while weight training can be beneficial, it should be integrated into a comprehensive training program that also includes running-specific workouts, proper nutrition, and adequate rest. Individual needs and goals may vary, so consulting with a personal trainer can help tailor a program that suits your specific running objectives.
Weight training can offer several specific benefits for all sports but let's have a look at mountain biking. All of the following attributes will best be put together in a well-planned program so it is best to consult with a personal trainer to get the best out of any program. This isn't a complete list but will cover most of the main points. Strength Improvement:
Endurance Enhancement:
Injury prevention:
Power and Explosiveness:
These improvements will not only make you faster, safer, and more resistant to injury. But it will keep you riding more often and for longer. Both in the short term and the long term as lifting weights is a massive tool to be used to keep you active as you get older.
Remember that a well-rounded training program should also include specific skill and technique work on the bike, cardiovascular conditioning, and flexibility training. It's advisable to consult with a personal trainer to design a training program that aligns with your individual needs and goals. Also if you want to go for a ride in Scotland give me a shout, I end up in the Tweed Valley most weeks. In a world that constantly emphasizes the importance of staying fit and healthy, one activity stands out as a versatile and accessible option for people of all ages and fitness levels – lifting weights/strength training. Contrary to the misconception that weightlifting is exclusively for bodybuilders or athletes, this empowering form of exercise, especially when guided by personal training, offers a multitude of benefits for everyone. Let's explore why incorporating lifting weights into your routine is truly an inclusive and rewarding experience. 1. you are less likely to die.Straight up the most powerful reason there is to start lifting weights is that you will live longer. It has been shown in multiple studies that adding just one hour of lifting weights to your weekly routine can drop your mortality rate from all causes by up to 25%! If that sounds good to you get in touch now and book your first session. If that still isn’t enough keep reading and I’ll go into a little more depth on the benefits of lifting weights. 2. builds functional strength.Lifting weights, especially when guided personal training, isn't just about sculpting impressive muscles; it's about developing strength that enhances your everyday life. Whether you're carrying your shopping home in one trip, playing with your kids, or even just performing household chores, the increased strength gained from weightlifting with personal training contributes to a more capable and confident you. 3. aids body composition.Weightlifting, when complemented by nutrition, isn't solely about pumping iron; it's a powerful tool for improvements in body composition. Whether that is to reduce unwanted body fat, or just put on some muscle. 4. improves bone density.As we age, maintaining strong and healthy bones becomes crucial. Lifting weights has been shown time and time again to increase bone density resulting in stronger bones, resulting in a reduction in the risk of osteoporosis, sarcopenia, low back pain, and fractures. This makes it a fantastic activity for individuals of all ages, especially when personal training support ensures the exercises are tailored to your needs and ability level. 5. enhances mental well-being.The benefits of lifting weights extend beyond the physical realm. There have been multiple studies that show lifting weights regularly can help with both clinical depression and depression symptoms. As well as some newer evidence that it aids with your cognitive ability and increases in Self-esteem. 6. Adaptable to all fitness levels.Not everyone is built to pound the pavement and slog it out on a run, or a bike. One of the beauties of lifting weights with personal training is its scalability. Whether you're a beginner or an experienced fitness enthusiast, personal training ensures that weightlifting routines can be tailored to your fitness level. With various weights, equipment, and exercises available, everyone can find a suitable starting point and gradually progress at their own pace under the guidance of personal training. Conclusion.In essence, lifting weights is an inclusive activity that offers a wide array of physical and mental benefits. It's time to debunk the myth that lifting weights is reserved for a select few. Everyone, regardless of age, gender, or fitness level, can embrace strength training and embark on a journey towards a healthier, more empowered self through the transformative power of lifting weights.
So, grab those dumbbells, hit the gym, and witness the positive changes unfold in your life with the support of personal training. |
Archives
March 2024
Categories
All
|