Friday, March 7, 2014

Brand-spanking New to Resistance Training

Beginning a resistance training program can be a daunting task, especially for folks who've never stepped foot in a gym before. Just last week, I received an e-mail from an old friend in this very pickle who wanted some tips. Below is the exchange (more or less!):


Dear Fitness Pollenator,

Hi! As you know, I'm brand-spanking new to resistance training. I've been reading your blog for a while now, but I'm still a little lost. I want to start a two- or three-day a week training program (30 to 45 minute sessions), and I have access to most standard equipment. What kind of routine should I follow?


Photo courtesy: http://warriorfitness.org/2012/05/16/muscle-confusion-got-ya-confused/

Dear Brand-spanking New to Resistance Training,

Thank you for contacting me! I commend you for taking charge of your physical fitness. For a beginner, I wholeheartedly agree with your prescription of 2-3 days per week for 30 to 45 minutes.

I've created a two-day split routine for you below. If you decide to train a third day in one week, simply repeat the first day's workout.

Directions: Perform pairs of exercises (A and B) in rapid succession, resting one to two minutes between rounds. Complete two or three rounds of each pair. See end of post for photos of the exercises.


Day 1
Equipment
Reps
1A.
Split Squat
Bodyweight
8-10
1B.
Inverted Row
Bodyweight
8-10




2A.
Glute Bridging
Bodyweight
12-15
2B.
Lateral Raises
Dumbbells
10-12




3A.
Pogo Jumps
Bodyweight
10-15
3B.
Planks (Left/Front/Right)
Bodyweight
:20:-:30 per position




Day 2
Equipment
Reps
1A.
Goblet Squat to a Bench
Dumbbell
8-10
1B.
Push-up on Incline
Bodyweight
8-10




2A.
1-leg Deadlift and Reach
Bodyweight
8-10 per side
2B.
Bicep Curls
Dumbbells
10-12




3A.
Farmer's Carry
Dumbbells
:30-:45
3B.
Bird Dog
Bodyweight
8-10 per side

Stick with this routine for about a month. If the frequency and volume become too easy, you have several options for progression, of which it's best to choose one at a time:

1. Increase the number of reps or duration of each set
2. Add additional weight to the dumbbell exercises
3. Decrease rest between rounds
4. Perform more rounds (up to five)

Best of luck!
-The Fitness Pollenator


Day 1



Day 2


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