WHY SHOULD I LIFT?
Strength training is the most crucial and efficient form of exercise.
- Builds lasting muscle mass
- Promotes longevity
- Increases bone density
- Sculpts the body and boosts metabolism
- Strengthens tendons and joints, reducing chronic pain
- Improves mobility and flexibility
COMMON MYTHS
There is a lot of misinformation about weightlifting that is holding you back from getting results.
- Lifting weights does NOT make you “bulky” (females included).
- When done correctly, strength training is very safe and prevents injuries.
- More is not always better.
- Exercise programming is a science – not just any plan will do.
- “Toning” is a marketing myth. Muscles can only shrink or grow.
- You cannot spot reduce fat, but you can sculpt muscles!
GYM ETIQUETTE
Going to the gym doesn’t have to be intimidating! Remember, most people are too busy paying attention to themselves to notice at you!
- Re-rack all of your weights, put equipment back, and wipe down your machines.
- Try not to stand too close to the mirror or racks when performing an exercise.
- Do not talk on the phone.
- Wear deodorant!
LIFTING SAFELY
Lifting “heavy” is not something to be afraid of if you follow these rules.
- FORM COMES FIRST, ALWAYS! If you are not doing exercises properly, you will not see results, no matter how heavy you go. Never be afraid to ask for a spotter.
- Start with lighter weights to warm up.
- Speaking of warming up, do it—always.
- Take your time. Take enough rest between sets (30 seconds to 3 minutes).
MUSCLE GROUPS
Exercises are chosen based on the muscles they target. It’s best to work each muscle group 2-3 times a week, if possible. Three days of full-body training is recommended.
- Pull muscles: Back and biceps
- Push muscles: Chest, shoulders, and triceps
- Legs: Quads, glutes, and calves
- Core: Rectus abdominis (“abs”), transverse abdominis, pelvic floor, and obliques
TARGETING MUSCLES
Focus on compound exercises. They are effective, efficient, and work multiple muscles at once.
- The “big 3” compound exercises are the bench press, barbell deadlift, and the barbell back squat (or any variation of these 3).
- A program should incorporate all movement patterns: Squat, hip hinge, lunge, push, pull, and possibly a carry.
STRUCTURING WORKOUTS
Always warm up, ensure you’re doing sufficient volume (weights and reps), and cool down.
- Warm-up: Keep cardio short (5-10 minutes) and at a lower intensity. Focus on dynamic stretches and mobility exercises to activate joints and muscles.
- Workout: Three days of full-body training is ideal and provides enough volume for 90% of people. Start with compound exercises (like squats) and end with isolation exercises (like crunches). Rep ranges between 3-15 are most effective for muscle building. You MUST take proper rest periods (30 seconds to 3 minutes).
- Cool down: This is the time for static stretching. If muscle building is your priority, save your cardio for after strength training.
PRINCIPLES OF TRAINING
Going to the gym might seem intimidating, but knowing a few simple rules will make you a pro.
- Specificity: The body adapts to the demands placed on it. If you want to build muscle, you must lift properly.
- Progressive overload: You need to gradually challenge yourself with increased demands over time to stimulate muscle growth. Sufficient stress to the muscle is necessary. You should be 2-3 reps away from “failure” (not being able to complete a rep with good form) for most sets.
- Reversibility: When you stop training, you will lose the gains you made. Don’t worry, a week or two won’t affect this! Just stay patient and consistent.
RECOVERY
Many people are understandably afraid to lift ‘heavy.’ But it doesn’t have to be that way!
- You MUST take days off. Three to four days is great.
- On off days, work on mobility. Target areas (shoulders, hips, knees, etc.) that you feel are holding you back.
- Do not work the same muscle groups on consecutive days.
- Get 7-8 hours of sleep per night. Most of the recovery process happens when you are sleeping.
- Adjust your routine based on your stress levels. Do not let your “stress bucket” overflow.
NUTRITION
Exercise is only half of the equation. Without the right eating patterns, you won’t see results or feel your best. If you are looking to lose fat or gain muscle, nutrition is key
- You should aim to eat close to 1 gram of protein per pound of body weight every day. You need high amounts of protein to support growth, recovery, muscle gain, and leaning out.
- Our body does not store protein, but it can store carbs and fats. This is why you need to get enough protein every day. You cannot “make up” for lost days.
- Carbs are our body’s preferred energy source. Eat whole food sources, like fruit and whole grains, before and after your workout for the best results.
- Fats are essential for our hormones. You need to eat enough healthy fats to support your goals.
Nikki Johnson CSCS, CPT, CNC
Schedule a free consult via the Arena app or e-mail me: nikki@wembleyclub.com
