Essentially as little as possible.
This may sound a bit silly but take it from me, in 3 months time you'll be glad you did. I have been a personal trainer for over a decade now, and it is always a great idea to start as light as you can. Two reasons. First up, you would be amazed at the progress you will make from just a small amount of weight once or twice a week. Then you can slowly add to that, if you go to heavy to fast you will just have to keep increasing that every week. So make your life easy. Secondly starting off too heavy can lead to you putting your body through a little too much. You'll be more likely to end up super sore after each session or pick up an injury or two. Your body is amazing at adapting to stress you put on it, but give it too much of something it isn't used to and like anything it will run the risk of breaking.
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As a personal trainers with over three decades of experience between us Will and I both have the same answer to this. Whatever fits your schedule. Too many times we see people being told they have to train 4, 5, or even 7 times a week. For most people out there this is just insanity. We have had dozens of clients over the years make unbelievable progress with just one or two sessions a week. Also, keep in mind that more training doesn't always mean more progress in the long run. Consistency is key in the long run. Two sessions a week for 3-4 months will easily beat five sessions a week for 3 weeks. Also, one thing that can almost guarantee injuries is training far too much for what your body can handle. Start gentle, it is far easier to add than to take away. So pick what works best for you with your work and life schedule at the moment and fit in what you can. Also a top tip here, you can make really progress with even a 20-30 minute session. So don't feel like you have to be in the gym for hours for you to make progress. If you would like some help with how to develop a plan to fit around your schedule then please get in touch. We would love to help.
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! 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.
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