3 things to look for when choosing a beginner strength program…
These days you can access and download training programs in a matter of minutes online. However it is important to remember that not all programs will be written for the beginner athlete in mind.
If you are just getting started in the world of strength training, then here are 3 things you need to look for when choosing an appropriate (and therefore successful) strength program:
The program needs to be specific to your goals. Generally this means big compound movements like Squats, Deadlifts, Bench Press and Shoulder Press as these are the most universal and have the most ‘bang for your buck’. However if your goals are to improve your tennis game, some exercises that strengthen unilateral (side to side) strength is important, for example, more emphasis on Lunges and Split Squats.
The program emphasizes good technique and provides adequate time to practice and develop sound movement mechanics and range of movement. If the program kicks off with heavy singles and less volume (total amount of reps you complete) then there is less opportunity for you to practice the movement, plus it will push you to intensities that you probably are not quite ready for yet. Programs where you are under the watchful eye of an experienced coach are best. This way you can have your form monitored and get the adjustments needed to see greater gains down the line. Ideally starting with bigger sets of 6-10 reps for 3-4 sets is best which will allow time to build muscle size needed and time to practice movement quality before going too heavy!
The program includes specific warm ups, mobility work and accessory training to optimize your training performance and allow you to move safely and injury free. If its your first time squatting and you do 3 sets of 10 to full depth, you will pull up sore. This is normal and expected, however if you don’t warm up, mobilize and look after your body between workouts this soreness will compound and likely result in injuries and setbacks. Proper warm ups that elevate your heart rate and move the body through full range of movement are key each training session, as well as spending time rolling out on a foam roller and stretching. Accessory work to help develop strength in weaker areas (eg. glutes, single leg work) will help address technique issues and contribute to lifting more over a longer period of time.
Take your time choosing what strength program is best for you and your level of training experience. It is also important that your find it enjoyable and easy to follow as this means you will be more likely to sick to it! My advice, get a coach, even if you are a 10 year gym fanatic, a coach will benefit your progress and keep you accountable.