Recently, a client asked me about the timing of her breathing during a strength training workout. When should she exhale? Inhale? The easiest rule to remember during a strength training workout is to exhale when you are exerting force and inhale on the recovery. That’s easy to master – in theory. Sometimes it’s difficult to figure out what is the exertion portion of certain exercises. Let’s look at some popular strength training moves and identify when you should exhale and inhale.Read More
Planking is one of the most common exercises people perform. The benefits are numerous, and it can be done anywhere! However, unless you have someone helping you adjust your form or you can see yourself in the mirror, it's tough to know if you are doing it correctly.Read More
Have you ever felt like your post-workout soreness was worse two days after your workout? You know the soreness I'm talking about - when it's hard to sit on the toilet or you feel every muscle in your abs when you laugh. If you are experiencing more intense soreness on day two following a workout, you are likely experiencing Delayed Onset of Muscle Soreness (DOMS).Read More
Starting a strength training program can be really intimidating. Before I became a trainer, I had no idea what areas of my body I should be training and how often I should train. The good news is that it's not as mysterious as it seems when you are standing in a gym staring at all of the equipment!
- Strive to strength train a minimum of two, non-consecutive days. Your muscles need a day, or more, of rest in between sessions in order to repair themselves. Lifting weights damages muscle fibers (creates microscopic tears in the muscles you’ve worked), so rest days give your muscles time to reconstruct, recover and increase in size.
- Strength training can be achieved by using your body weight, machines, free weights or various pieces of equipment such as medicine balls, swiss balls, BOSU, TRX, bands, etc.
- Strive to do at least one set of 8-12 repetitions of 8-10 exercises that target the major muscle groups: chest, back, shoulders, biceps, triceps, abdomen, quadriceps and hamstrings. Check out the images below to help identify these muscle groups.
- Set up a session with a personal trainer to help you come up with exercises that will target these muscle groups. If you are planning on strength training from home, you can still contact a personal trainer to help you create a program. I've met with a lot of clients who just need help getting started.
- Adjust your weights according to the "two rep" rule. If the last two reps of an exercise aren't taxing, you might need to consider going heavier. If you can do dozens of reps at the weight you are using, you need to pick up the next heavier weight. In body weight exercises, you can add additional repetitions or modifications to your strength exercises to make them more challenging. For example, instead of doing push-ups on your knees, try to do some negative push ups on your toes. Remember that you don't want to increase everything at once: sets, number of workout sessions, repetitions, weight, etc. Pick one area to increase at a time.
The American College of Sports Medicine (ACSM) has a wonderful brochure that will share more information with you.