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TRAINING TIPS FOR BEGINNER’S

ARE YOU A “BEGINNER”?

A beginner can be classiﬁ

ed as someone who has never touched a weight, may have lifted for a while,

but has taken a substantial amount of time off, or has not consistently trained over the last six months.

If you happen to fall into any of these categories, pay close attention, because the following information

will be detrimental to the start of your training program.

As a beginner, one of the most common mis -
takes is doing too much. Because beginners
often make good gains quickly, many fall into
the trap of thinking that more is better. This may
be true later in the training equation, but not for
the novice. Some of the most common injuries
occur as a result of taking on too much, too
soon.

One of the questions most frequently asked is,
“How much weight should I use?” Determin -
ing the weight for each exercise will vary from
person to person. The weight for each exercise
will be lifted in sets and repetitions. Repetition

is deﬁned as one execution of any exe

rcise. A

set is a combination of any number of repeti -
tions of one exercise.

Experimentation at each exercise station is a
good technique for determining the starting
weight for an individual. Take the chest press
exercise for example. Performing this exercise
with a weight that can be pressed 30 times with
ease will not help you achieve any particular
goals. Adding the appropriate amount of weight
that will allow you to perform a maximum of 8
to 12 repetitions will help you obtain the results
you desire.

On the other hand, if you put too much weight
on the press bar and press it 4 or 5 times,
then common sense will tell you to reduce the
weight, wait a few minutes, then try again.
Remember

, never sacriﬁce perfect form just

for the sake of lifting heavier weight. This is a
sur

e-ﬁ

re, one-way trip down the road to injury.

Making muscles work hard, with proper form is
the name of the game.

Now that you understand how to test each sta -
tion for your starting amount of resistance, you

should know which muscles to train ﬁrst.

Train -

ing the large muscles gr

oups ﬁrst, such as your

chest, legs, and back, should be done before
training your small muscle groups like the arms,
shoulders, and calves.

Starting with the large muscle groups will help
you achieve and maintain quicker gains. The
large muscles groups will require more stimula -
tion and a higher intensity level than the smaller
muscle groups. Training your arms with all-out
intensity and training your chest immediately
afterwards will not leave you with enough en -
ergy necessary to properly stimulate the muscle

ﬁbers in your chest. Mo

reover, because the

triceps are required in chest press movements,
your arm muscles will fail much more quickly
than your chest muscles, which will also hold
back your chest training.

As a beginner

, you will ﬁnd that your gains will

come quickly. The excitement and enthusiasm
that comes with these gains may cause you
to spend even more time on your gym. Take
it easy! Remember, just as too little exercise
won’t stimulate muscle growth...too much
exercise won’t either.

You need to give your body plenty of rest, es -
pecially if you’re still sore from the last workout.
This will keep you fresh and growing stronger.
NEVER TRAIN A BODY PART THAT IS STILL
SORE FROM THE PREVIOUS WORKOUT.

Performing some ﬂexibility exe

rcises is a good

way to keep the blood ﬂowing th

rough the sore

area, but do not train these muscles again until
you are feeling recovered.

Speaking of soreness, there is something else
that you, as a beginner, should be aware of:
If you work out - your muscles will get sore.
The majority of muscle soreness comes from
microtears and a build up of lactic acid in the

muscle ﬁbers. This is the

result of intense

exercise. Muscle soreness can become a
problem when the body is pushed too fast and
too quickly. As a beginner, tendons, ligaments,
joints and tissues have not yet developed the
ability necessary to recover from high intensity
exercise. A general warm up of stretching and
light calisthenics prior to exercise can possibly
reduce the amount of post-exercise muscle
soreness. A good cool down of stretching and
cardio work may also decrease muscle sore -
ness.

Now that we have laid a good foundation of
the “do’s and don’ts”, let’s get into something
a little mor

e speciﬁc. The Beginner

’s Strength

Training Program. One of the best beginner’s
programs is the three-days-a-week routine. For
example, do a whole-body workout on Monday,
Wednesday and Friday. Use the other days for
rest and recuperation. As previously discussed,
you want to start with the large muscle groups

ﬁrst, then move on to the small muscle g

roups.

Perform one exercise per muscle group that
consists of 2 or 3 sets of 8 to 12 repetitions.
Follow this routine for at least six to eight
weeks in order for your body to establish the
proper stimulation for growth.

One or two exercises per muscle group may

not sound like enough to produce any results,

but if you’r

e a beginner - it most deﬁnitely will.

As you continue to train and your body adapts

to your exercise routine and recuperative de -

mands you place upon it, you’ll be able to add

more sets and exercises to your routine.

Another point that is highly recommended is

the assistance of a personal trainer. Through

the use of a personal trainer you can learn the

mechanics and techniques of exercise, how to