Strength training is an important consideration, especially as you age. Lifting weights, resistance training exercises like Pilates and Yoga, and body weight resistance exercises help you build muscle mass, increase bone density, and maintain physical strength.
Yet folks tend to gravitate toward cardio-driven exercises. Partly because strength training exercises can be intimidating. But also, it’s not entirely clear where to start or what to do.
Here’s a simple 4-week program perfect for beginners:
Week 1 – Full Body Training
Ultimately, it’s best to divide strength training into separate upper and lower body workouts. But to start, you’ll train your ENTIRE body.
Aim to strength train three days in week one, Monday-Wednesday-Friday. This gives your body adequate recovery time.
Week 2 – Upper + Lower Body Focused Training
Now, you’ll split your workout focus between your upper and lower body, increasing your training to four days per week.
Again, you’ll space out your training days to give your body ample recovery time. Monday and Thursday, upper body. Tuesday and Friday, lower body.
Week 3 – 2 Days Upper Body, 1 Day Lower Body
There are only three training days in week three, but divide your upper body workout into two separate days.
On Monday, focus on your “pushing” muscles – chest, shoulders, and triceps. On Wednesday, do your regular lower body workout routine. And on Friday, focus on your pulling muscles – quads, glutes, hamstrings, and calves.
Week 4 – Increase The Intensity
Follow the same four-day schedule as week two, dividing your focus between upper and lower body workouts, but increase your reps. This will spur new muscle growth.
Moving Forward
Continue to repeat this four-week schedule. Take it easy in week one to recover after week four. And build up from there, increasing reps with each successive four-week cycle.
Working with a personal trainer – like BobaMaxx – can help you design effective strength training workouts and stick to them.
If you’re interested in personal training or private Pilates instructions – Get in touch to book a session: 213.434.5550 | bobamaxx@yahoo.com
In the meantime, stay tuned for more healthful tools, tips + strategies from BOBAFIT.