Hi
Solid and balanced programming with regards to resistance training is the foundation of building strength without injury (and
yes it does contain lunges...sorry!)
I'll outline these below and then give more details on form, benefits and training cues over the next emails... as each of these needs its own email to give it justice.
A good strength coach/ PT will cover all the following main human moves below
across either a session, or a week, depending on training goals, frequency and areas needing strengthening:
- SQUAT: You want muscle mass then you got to squat! Every joint of the legs bend (ankle/ knee/ hip), so it is seriously hard work but the rewards are huge.
- HINGE: A big bend at the hips with minimal knee bend. This is the main movement of the kettlebell swing or the mighty deadlift, the move we all need to do as much as possible.
- SINGLE LEG STANCE: Anything from step ups to lunges where the legs are apart in a standing position.
- PUSH: Pushing a resistance away from the body..mainly upper body/ arms. Push ups, shoulder press are examples of these.
- PULL: Pulling a resistance towards you. Builds biceps and arm strength but most importantly the upper back muscles...getting these strong
and mobile can fix a sore back pretty quickly. Examples of these are cable rows or chin ups (the king of upper body exercises!)
- TWIST: The spine rotates and this movement is really important in most sports. Often a missed part of a program. Cable or med ball twists are examples of these.
- LOADED CARRY: The secret to a strong core and a tight butt! How it sounds, grab a weight in both hands and carry it in for as far as you can..then turn and take it back! Be prepared for passing gym bunnies saying ' you training for strong man?' as they pass, they are very funny of course.
Obviously experience and knowledge as you learn gives you more
variations of these over time. However, to start out on a resistance training program you only need one exercise for each of these. Starting simple and just focusing on mastering an exercise for each these will put you in the top 10% of people that isn't training biceps and chest every day :-D
Muscle is youth, the more you can put on now.....the longer your body will last, and
move well, into old age.
Ladies, you absolutely CAN train heavy and get seriously strong without getting 'bulky' in any way. I've trained over 140 women over my ten years as a PT and not one has come back saying she is getting too big! Don't take my word for it, go online and ask a female physique athlete how easy it is to put on muscle...these fantastic women have to work
approximately TWICE as hard as men to put on the same amount!
Stay strong,
J
