Before starting an Exercise or a Strength training program, especially if you are a beginner, it’s essential to take several steps to ensure safety, effectiveness, and enjoyment.
Here are the recommended steps:
1. Consult with a Healthcare Professional :
Before beginning any new exercise program, it’s crucial to consult with your healthcare provider, especially if you have any pre-existing medical conditions or concerns. They can provide personalized advice based on your health status and help you determine which Exercise(s) or Strength training program is appropriate for you.
2. Define your Fitness goals & objectives :
Whether you want to build muscle, improve strength, enhance overall fitness, or achieve specific outcomes, having clear goals will guide your training program and keep you motivated.
3. Assess your current fitness level :
Evaluate your current physical fitness, including strength, flexibility, cardiovascular endurance, and any areas of weakness or imbalance. Understanding your starting point will help you tailor your training program to your individual needs and track your progress effectively.
4. Educate Yourself :
Take the time to learn about Exercises or Strength training principles, proper exercise techniques, and safety guidelines (including the guidelines / Art of whom to follow / listen and whom not to). There are plenty of reputable resources available, including books, online articles, and instructional videos. You may also consider working with a Certified Personal Trainer who can provide guidance and instruction tailored to your needs and goals.
As a word of caution, you need to be cautious of those online Salesmen of supplements, powders, salts, fake courses etc… in form of Trainers, Bodybuilders, Gym owners, Influencers, Motivators, Anchors, Actors or Athletes, whom you follow “faithfully but blindly“. Whatever they ‘Do and Say’ becomes a norm for you to believe & follow. It’s just that we need to think twice & research on the subject before blindly following & believing their advices or consuming products.
Furthermore, be cautious of Trainers, Bodybuilders, Gym owners, Influencers, Motivators, Anchors, Actors or Athletes, trying to sell you Supplements, Powders and Salts which you actually might not need, unless you are deficient as observed from your blood test report and as directed by your doctor. Proteins and supplements have become a standard for almost all gym-goers and no one does a research on his or her nutritional deficiencies before consuming them. Inspite of having a good meal, people have fallen trap of, and misguided in, consuming and overloading themselves with Proteins, Supplements and Salts, just for the sake of few individual profit centric approach. Natural Fitness Enthusiasts and Freaks do not need any over the counter supplements and honestly home made food is the best (just avoid junk, cold drinks and overeating), which I shall write a separate blog upon and also load a video soon.
Also, be extra cautious of the, so-called Floor Trainers, in the neighbourhood Gyms, majority of whom are neither certified nor experienced, and neither equipped with knowledge to GUIDE YOU, as they are simply hired to maintain ON FLOOR decorum and discipline of the Gym and we end up presuming they are having expertise. Almost all neighbourhood Gyms employ them on a meagre 6 to 8 thousand monthly salaries (as of 2024 database) to take care of discipline and equipment handling and ensuring that members Rack their weights back on the racks…..a good thing….but you must not get in a trap of getting trained by them, as you will harm more than you gain due to improper exercise techniques, form and plan.
Nevertheless, Certified and Experienced Trainer is something you should actually be looking for !!! A Certified & Experienced Trainer can guide you in your journey of being a FinessFreak.
One Last thing to keep in Mind is that we must never assume that a bulked and hyped-up bodybuilder / shredded model, influencer or actor is also a proper guide / mentor / trainer for you. They have their “MEANS” by which they “MADE IT THERE” and just note that their GOAL is absolutely different from a Natural FinessFreak entangled in the day-to-day hustle and bustle of earning a livelihood by means which are not dependent on their BODY TYPE / FORM / CURVATURE etc… A FinessFreak just needs to be fit, Good Looking, a bit low body Fat and energized to keep him / herself moving throughout the day, managing all chores effectively and yes “not falling ILL”.
5. Set up / Choose your training space wisely:
Make sure you have access to appropriate equipment and a suitable training environment for your workouts. Whether you’re planning to train at a gym, at home, or outdoors, ensure you have the necessary equipment and space to perform your exercises safely and comfortably.
6. Develop a structured training plan :
Design a well-rounded Exercise or Strength training program that includes exercises targeting all major muscle groups. Consider factors such as exercise selection, sets, reps, rest periods, and progression strategies to ensure your program is balanced, challenging, and sustainable over time.
You can look into an app for having a record of what you did and when you did it. I use the “STRONG” app and it’s totally free. It has sections on How to do an exercise, it’s history, comparatives and PR
A well-rounded exercise routine should include a mix of Cardiovascular exercise, Strength training, Flexibility, and Balance exercises. Here’s a breakdown of each:
- Cardiovascular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, cycling, swimming, or dancing. Start with shorter sessions and gradually increase the duration as you build endurance.
- Strength Training: Incorporate strength training exercises at least two days per week, targeting major muscle groups such as the legs, arms, back, chest, and core. Bodyweight exercises like squats, lunges, push-ups, and planks are excellent choices for beginners. Start with lighter weights or resistance bands and focus on proper form.
- Flexibility and Stretching: Include stretching exercises to improve flexibility and range of motion. Perform static stretches for major muscle groups after your workouts or on rest days. Yoga or Pilates classes can also be beneficial for improving flexibility and core strength.
- Balance and Stability: Incorporate balance exercises to improve stability and reduce the risk of falls, especially as you get older. Simple exercises like standing on one leg, heel-to-toe walking, or using a balance board can help enhance balance and coordination.
7. Track Your Progress :
Keep track of your workouts, progress, and achievements to stay motivated and accountable. This could be through a workout journal, fitness app, or wearable fitness tracker.
8. Focus on Warm Up and Cool Down :
Prior to any Exercise / Strength training, warm up your muscles with light cardio and dynamic stretching to increase blood flow and prepare your body for exercise. (A Word of Warning! If you’ve never done any dynamic stretching before, make sure you start off very gently and slowly. Be sure to give yourself at least 2 or 3 sessions of easy dynamic stretches (with adequate rest in between) before trying to push or extend your flexibility with more energetic or rapid dynamic stretches). After your workout, cool down with static stretching to improve flexibility and reduce muscle soreness.
9. Start with Bodyweight Exercises :
If you’re new to starting Exercises or Strength training or have limited experience with resistance training equipment, begin with bodyweight exercises to build a foundation of strength and familiarity with movement patterns. Bodyweight exercises like squats, lunges, push-ups, and planks are effective for targeting multiple muscle groups and can be performed anywhere without the need for equipment.
10. Learn Proper Form :
Focus on mastering proper exercise technique and form before progressing to heavier weights or more advanced exercises. Pay attention to alignment, posture, and range of motion to prevent injuries and maximize effectiveness. Start with lighter resistance and gradually increase the intensity as you become more confident and comfortable with the movements.
11. Gradually Increase Intensity :
As you gain strength and proficiency, gradually increase the intensity of your workouts by adding resistance, increasing repetitions or sets, or incorporating more challenging exercises. Progression is essential for continued improvement and adaptation.
12. Listen to Your Body :
Pay attention to how your body responds to exercise and adjust your training accordingly. If you experience pain, discomfort, or fatigue, take a break or modify the exercise as needed. It’s essential to prioritize safety and avoid overtraining or pushing through pain.
13. Stay Hydrated and Fuel Your Body :
Drink plenty of water before, during, and after exercise to stay hydrated. Fuel your body with a balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats to support your workouts and overall health.
14. Rest and Recovery :
Allow your muscles time to recover and repair between Exercises or Strength training sessions. Adequate rest & recovery are essential for muscle growth, injury prevention, and overall well-being. Aim for at least one full day of rest between strength workouts & consider incorporating active recovery activities like walking, yoga, or foam rolling on rest days.
15. Stay Consistent :
Consistency is key to seeing results from your Exercises or Strength training program. Make exercise a regular part of your routine, and strive to maintain a consistent schedule. Set realistic expectations and be patient with your progress, as improvements take time and dedication. Choose times that work best for your schedule and stick to them as much as possible.
By following these steps, beginners can lay a solid foundation for a safe, effective, and enjoyable Exercises or Strength training program. Remember to listen to your body, seek guidance from qualified professionals as needed, and celebrate your progress along the way.
