Happy last-day-of February (man, that was fast).
Today let’s jump right into a topic I think you’ll like: strength training for beginners.
I’ve touched on it in the past. And it’s worth revisiting after the feedback we got from last week’s emails about what to do once you decide you want to get fit.
My goal is not to give you the hard sell. But give you the goods so you can’t not strength train today. Yes, that was a double-negative executed to a T:)
Here we go…
Strength training does NOT have to be complicated or scary.
We can boil it down to two things:
- Movement of any weight against resistance
It doesn’t matter if you’re using free weights, your body weight, bands, etc.
Doing ANY movement/exercise that breaks down your muscles and forces them to rebuild stronger to prepare for the next workout is strength training.
- Progressive overload
We need to do slightly more each time…consistently. A little more weight. An extra rep. A new tempo. ALL will drive your muscles to adapt and rebuild.
When we strength train, we create microscopic tears (that don’t hurt) that put our muscles through hypertrophy (hi-per-treh-phee). Hypertrophy grows our muscles bigger and stronger to they can meet the challenge of the exercise.
If you were to drop down and do ONE push-up right now, you’ve technically done a strength training workout.
Now, if you drop down and do TWO push-ups tomorrow, you’ve satisfied the second step – progressive overload.
Pretty simple, right?
Of course, there are many different “strength/resistance” training paths.
The path you choose depends on your goals and the equipment available to you.
In the 18STRONG Membership App, we have two programs for beginners who want to play their best golf to choose from:
The Activate program requires a decently outfitted gym. The Anywhere program can be done in a 5X5 area in your living room.
It’s up to you where you want to start.
You’ve got this,
PS – Each program can be accessed at a 1-time price. Or you can join the Membership App where you’ll have access to all our training programs for about a buck and a half per day.
Tomorrow, we’ll dig a little deeper.