Starting a new exercise programme is both exciting but daunting. The hardest part is just getting started. Many of my clients had never exercised much before and now they never miss a session. Exercise has become a big part of their life.
If you’re feeling overwhelmed, here are a few tips to help with taking your first step:
Set clear goals
Define roughly what it is you want to achieve. Regardless of whether you want to improve muscle tone and definition or improve your overall strength; having clear goals is essential. Not only will it guide your programme, but if your struggling to get your lycra on and get to the gym, goals will give you your ‘why’.
Schedule your workouts
Put your workouts (and your rest-days) in your calendar and block this time in advance. Protect this time as best you can (it’s for you) this helps make exercise become a regular part of your weekly routine. Try hard not to procrastinate and if you find yourself doing so, ask yourself ‘what really is the issue here?’ Equally, be kind to yourself, there will be times when unforeseen circumstances will inevitably have to take centre-stage. When this happens, try to carve out some time for a brisk 20-30 minute walk in the fresh air.
Fuel yourself
Try to follow a diet rich in protein to support your programme and make healthy choices. TOP-TIP: if you get the afternoon snack attacks, reach for a piece of fruit before the bag of crisps, most of the time you will find that an apple will actually be enough to overcome those cravings.
Learn the basics
Familiarise yourself with foundational strength training concepts such as reps, sets and different types of equipment and exercises. There is so much information available via youtube which will show you good technique and form.
Start with using your bodyweight first
New to strength training? Begin exercises without weights to build confidence and master good technique (essential for avoiding injuries). Exercises such as squats, planks, press-ups and lunges are excellent bodyweight compound exercises that will engage a number of different muscle-groups. Gradually introduce weights in the form of barbells, kettle bells or dumbells.
Know your ideal weight – progressive overload
If you are doing 8 to 12 reps of any exercise using a free weight, the last two reps of the second set should feel extremely challenging. If this is the case, then you have the correct weight. When the final two reps are a lot easier, it’s time to ramp up the kgs. This is progressive overload. You can increase intensity of any exercise by increasing weight and/or number of reps. Another option is to add a long pause to, e.g, squat or glute bridge.
Get your position, technique and form correct
This is crucial in order to prevent injuries and ensures that you are targeting the correct muscle-groups. Quality of reps in the correct position with the right technique trumps quantity of reps. One-to-one PT sessions are ideal for helping you with technique.
Listen to your body
Notice how your body responds to strength training. If you notice any pain, reduce your reps or weight and seek advice from a professional if necessary.
Warm up, mobility and cool down
Make time to warm up the whole body properly. This prepares your muscles, joints, ligaments and tendons for work. Include dynamic moves such as downward dog into plank and lateral leg swings. Cool down should include static stretches that help to relax the muscles.
Rest is where the magic happens
Time-out from strength training gives muscles the necessary tie to recover and grow stronger. Over training can lead to muscle fatigue and increases the risk of injury. Plan for a rest-day after a day of strength training.
Good luck! Progress takes time and consistency. Don’t forget to celebrate your wins and enjoy the journey.