When starting a new fitness routine, it can be hard to figure out what workout is right for you. The problem is that there are so many workout routines it may seem like a new way to train is being discovered every other week. What also makes this difficult is you have tons of fitness “experts” that often will disagree with each other on what is the best way to train. So where does that leave you? Luckily, today we are going to help guide you to find a good starting point for your fitness journey.
Define your goals
Before you start trying to throw weights around, figure out what your goals are for working out. Someone who is trying to get to the NBA is going to train vastly different than the next Mr. Olympia hopeful. If you are trying to be the next “World’s Strongest Man” you wouldn’t train the same way an elite MMA fighter would. It’s best to hone in on what you want the most out of your training. Aesthetic look or raw strength? Swole or lean and cut? Are you looking for power or endurance? Answer these questions first and it will help to guide you in what like of workouts you should be looking for.
Working with a trainer
This is not absolutely necessary but this can help especially if you are starting out and are not sure how to exercise properly. They can help you with setting up a good routine and more importantly good form & technique. Many injuries in the gym come from people not using proper form and putting too much stress on the wrong parts of their body. Also a trainer, at least one that is worth the money, can help you with a basic nutrition plan which will help make each workout more effective.
Is cardio right for you?
In most cases some form of cardio is beneficial. It will help your body utilize oxygen better which will improve most athletic movements especially when you start to fatigue. We would recommend doing a form of cardio that you enjoy. It could be a game of basketball, swimming, or jogging the main thing is that it gets your heart rate into the cardio level which for most people is around 130-150 bpm. (For professional athletes 160-180 bpm if that is your goal.) Things to keep in mind with cardio are:
1)The amount of time spent doing cardio. This should be on average between 30-60 minutes at a maximum. 15 minutes is required for the body to really gain a benefit from it but when you start to hit 45-60 minutes you run the risk of losing muscle. If you are bodybuilding or powerlifting you want want to do less time and intensity. (For example, 30 minutes of brisk walking)
2)The kind of cardio you do can matter. If you are trying to do sports or have a specific training goal in mind. For instance if you are doing track and field you’ll want to work on sprints. If you are a boxer you may want to do bag work and rope.
Weight Training
When it comes to weight training, there are many ways to go about weight training with options like HIIT, CrossFit, bodyweight, machines, free-weights, etc. so once you developed a goal it will help narrow down your choices. With weight training, what ever route you decide to do you’ll want to make sure you practice good form to prevent injury. Studies show that for best results you’ll want to do sets with a range of 5-30 repetitions of movement for the best results. To few and you won’t get the muscle growth you are looking for and too many you’ll fatigue to the point of needing extended recovery which can slow you down over the long run. Things to keep in mind for weight training are:
1)Are you trying to lift for raw strength or explosive power? - If you are looking for athletic performance like a wide receiver, you may go heavier in upper body but use a lower weight when training the lower body and more repetitions. If you are a power lifter you are lifting heavy weights with lower reps.
2)Bulk vs lean - If you are trying to put on size you’ll want to do heavier weight in the 5-10 rep range where someone who wants to get shredded may want to do lighter weight in higher rep ranges and really focusing on the time under tension.
3)Are you training for a specific movement? – What movement you do can help strengthen your body for that specific movement. For instance, a basketball player may incorporate Plyometrics in their route to help with their jumping ability. These movements usually are bodyweight done at maximum intensity.
4)Rest times – The time between sets can matter depending on the goal. For more of a cardio based session, you’ll want to keep rest periods between 30-90 seconds. 60 seconds has been shown in studies to give full muscle recovery from the previous set. If you are trying to go heavy, the rest period could be up to a couple of minutes.
5)Experience – If you are new to the movement, consider using a machine. Most are designed to give you proper form when used as intended. Also you can use them when you are starting to fatigue but you want to get the most out of the last repetitions and maintain proper form.
If you have a specific goal in mind and it is something that someone else has achieved try looking up what they did to achieve it. It can help you set up your own routine. Just remember it took them time to get to that point so don’t be discouraged if you aren’t there just yet. Remember they were once right where you are today.
If you have any tips or questions feel free to comment below. We’ll see you in the gym!
