If you read my last blog you understand the importance of a good strength training routine when it comes to losing weight and that building muscle can be your best friend. However, if you’re new to training you might be wondering where exactly you should start. So that, my friend, is exactly what we’re going to talk about today.
The first myth I want to dispel right away is that in order to see progress you have to beat your body to a bloody pulp and leave the gym crawling out on your hands and knees leaving a trail of your own filth along the way. It’s just not true, and likely counterproductive. Especially as a true beginner, the truth is you can actually do very little (and should) to see results. If you’ve never lifted before, to start out you can just show up to the gym, do a set or two of a handful of exercises a few days per week and you’ll be surprised just how well it will work. Those of us in the business call that “newbie gains” and trust me, anyone who’s lifted a long time is jealous of how easy you can see progress!
As you get more experienced it takes more complex and systematic approaches to training but as a beginner the training response is so powerful that literally all you have to do is show up, do some work, be consistent and you’ll see progress. This is not the time to look for complex or extreme programs, you don’t need it. As a beginner the emphasis should be on building good habits and work ethics, learning proper form/technique and finding something you enjoy. It’s later on down the road you’ll need to worry about things like periodization and progressive overload (which you probably have no clue what they mean nor do you need to at this point, but I will explain in the future.)
If you are totally new to training, start small. Do something manageable that you KNOW you can do each and every week. If that means lifting two days per week, doing 4 exercises and just a couple of sets of each one, do that. You want to gain confidence and momentum and if you start off with a program that requires a lot more work than you’re used to chances are you’ll become discouraged and you’ll be much more likely to quit. Get in there and get some wins, show yourself that you can do it, then start adding more work after you’ve done it consistently for a while.
Keep it simple, make it enjoyable and don’t get caught up on picking the “perfect” exercises. Also don’t worry about performing the movements perfect either. Don’t get me wrong you’ll want to learn proper technique for sure, but you’ll never master it before ever starting. So get in there, do the work and learn as you go. People who wait to have all the knowledge (no such thing as knowing everything) before they start will struggle. In fact doing too much research ahead of time will likely overwhelm you and keep you from even attempting to start. Step one is just showing up and starting, doing ANYTHING.
Where exactly you should start and what you should do unfortunately is not something I can tell you with generic advice in a blog. That is highly dependent on each individual and their training history amongst other things. But what you can do is use the above advice to try and set a starting point for yourself and just make sure you keep working. While there are certainly more optimal ways to do things there is NOTHING more important than consistency and adherence to your plan. You can do a lot of things “wrong” and still get great results, as long as you don’t keep quitting. Maybe it’s possible but I’ve yet to see anyone who worked hard for multiple years at something without quitting that didn’t get some pretty darn good results. There is a time and place to try and be as “perfect” as possible, but most of the time the most important part is just showing up. Oversimplification? Possibly, but I dare you to try it and prove me wrong…
If you are looking for more information from me you can follow me on Facebook and you can also download this free guide to help give you some direction. This will also put you on my email newsletter where you will get daily emails for a little motivation, guidance, and possibly a small kick in the rear from time to time… Warning – I tell you what you need to hear, not what you want to hear. So if you are sensitive you may want to pass. But if you’re serious about changing your life and taking ACTION, you should love it.
Lastly if you’re ready for change RIGHT NOW and want to take the guess work out of it, I am accepting clients for both training and/or nutrition help. If you’re looking for coaching just head here and choose the option you would like. I’d love to help you reach your goals!