Things Newbies Need to Understand Before You Start a Fitness Program (That No One Ever Told You!)

0ace4f7769d3ac8bb0c8_IMG_0456.jpg
A perfect example of a great goblet squat! Hips back, neutral spine, elbows inside of knees, good depth!
501b6421f7d21798fbf8_IMG_0415.jpg
Ladies learning how to bench press (and spot!). The bench press is a great upper body strength builder.
ea6815383f79294cef04_IMG_0446.JPG
Using resistance bands to train single arm strength and core stability! Not as easy as it looks. Love the focus faces! 
c52fe735ce19515ec571_cynthia_push-ups.jpg
Most women do push-ups on the ground... STOP! A better progression is getting your core involved and do elevated push-ups! 
c87c3c6edd1e544eaf48_IMG_0312.jpg
Tough core progression using sliders.. both women earned the right to do this exercise.. we did not begin them there! 
0ace4f7769d3ac8bb0c8_IMG_0456.jpg

This one is for the adults who have not worked out in a long time and want to get back into it, but it’s just been so long they do not know where to begin. At Driven we pride ourselves on being able to take a complete beginner and systematically get them fit, strong, lean, and feeling great. Because of that we have noticed that there are a few key principles and some overlooked concepts that we feel are so important for adults to understand before they start a workout routine.

1. Redundancy is Key

A common trend in fitness is the idea that we need to always keep things fresh in order to keep people motivated and engaged in their workouts. The common phrase among newbies working out is that, “I never know what to expect when I go into a workout.” While I get the idea that you don’t want to do the same workout day in and day out it is important to understand that in the beginning there needs to be some redundancy.

Sign Up for E-News

Redundancy, or better known as PRACTICE, is essential for folks who haven’t worked out in months or years to get comfortable with the exercise movement and technique. It also allows the client to get used to WHERE they should be feeling a certain movement, if they have any pain or discomfort from it the next day, and it allows them to build CONFIDENCE in the training environment.

Imagine being a complete newbie to working out and every time you go to the gym you have to learn a completely new set of exercises. The process would get frustrating very quickly! You would also not make the progress that you want because instead of enhancing your strength or conditioning by getting better at certain exercises you are always scattered never really progressing your level of ability.

Here’s what you need to do instead. Start your exercise “pool” with anywhere from 8-12 exercises and do that workout a few times per week. When you start to feel comfortable make it a little more challenging by adding range of motion, weight, or how you are positioning yourself during the exercise.

Every week or two begin to add in new exercises to expand your exercise “pool.” Within a couple of months you will then have MASTERED over 20 great exercises instead of only being decent at 50.

2. Quality Over Quantity

I call this “gung-ho syndrome.” It means that when folks start working out with us they are super eager to get going and have the hardest workouts of their lives. They are all “gung-ho” about getting fit once they are in the environment we have created. While we love the enthusiasm we often remind them to take a step back and think quality of quantity.

Yes, back squatting is a tougher exercise than goblet squats. But if you can’t goblet squat well you certainly aren’t going to back squat. Yes, the group here may be doing a pretty hard metabolic conditioning session but this is only your third session so instead you are still working through some basic sets and reps. Yes, corrective exercises may be boring but you need to work on getting your arms completely overhead so work on your t-spine extension drills.

Each one of these scenarios depicts folks who want to go pedal to the metal from the beginning but it isn’t in their BEST interest to do so.

Remember, if you have been inactive for months or years you need to earn the right to train at a hard level. That takes time. The process is worth it but it doesn’t happen over night.

So, put down that barbell and start working on those goblet squats!

3. Strength Matters

There is a big trend in the fitness industry about metabolic conditioning these days. I don’t know if you have heard of it but it is essentially interval training; an example being 40 seconds of work with 20 seconds of rest and then you repeat. While effective, fun, and challenging, it isn’t best to start a newbie in these types of training sessions.

Strength training is where we begin! We do this for a number of reasons:

If you haven’t worked out in a long time strength training at your own pace consistently becomes the foundation for conditioning training later on.

Strength training develops joint health. Many times conditioning is more impactful on your joints than strength training is. Build your strength up first and you will be better able to withstand the ground reaction forces on your joints when it is time for conditioning.

Strength training also builds confidence and movement competency. It drives me bonkers when I see out of shape people who are just starting out go through a grueling conditioning session with very poor form. It only leads to injury or burn out which leaves the individual right back at the beginning again.

The problem is that strength training gets a bad rap! People who think of strength training normally think of two things: football players going crazy in the weight room or Arnold Schwarzenegger going hard back in the day!

There is a middle ground and it is where you should start. I will have more information on the value of strength training in a future article.

4. Exercise Selection is a Ladder

We do not start folks on the hardest core exercise we have because they are not ready for it. At Driven we have taken multiple people through our core progressions and it has alleviated chronic back pain and aches throughout their bodies. It is because we look at exercises as a ladder; you start at the bottom and work your way up.

Exercises shouldn’t be thought of as a method to breaking you down or showing you how sore you can get. Instead they are just the vehicle to looking, feeling, and living to your fullest potential.

For some people that may mean there core progression is something basic like a Bird Dog, for others it may be more advanced like a TRX Fall Out. Either way both individuals are working on their core strength at their own level.

This is another area where “gung-ho” syndrome kicks in. Instead of earning the next progression folks just want to start at what they see the other person doing. Remember, exercising (even if you are in a group) is a very personal experience and you should never do something that you are not ready for.  

In Conclusion:

If you stop and think about it these are four critical points that should be understood and applied while starting a fitness routine. Random, misguided, or reckless exercise selection, progressions, movement quality, and programming will only lead to injuries, frustration, and quitting. Instead, master movement patterns, develop a quality matters mindset, become stronger, and then work your way up the ladder. It is a much more pleasant journey this way!

Gary Vesper has been training athletes and adults for over four years and has built his reputation on delivering powerful results in a safe and effective manner. Gary and the Driven Team believe that a strong environment does matter, that relationships and support systems are critical, and that we are all capable of much more than we ever expected. Life is too short and experiences are too important to settle for average.

The opinions expressed herein are the writer's alone, and do not reflect the opinions of TAPinto.net or anyone who works for TAPinto.net. TAPinto.net is not responsible for the accuracy of any of the information supplied by the writer.

TAP Into Another Town's News:

You May Also Be Interested In

Sign Up for E-News

Denville

10-Year Old Boy Battling Cancer Receives Generous Donation From Randolph Hockey Family

May 20, 2018

RANDOLPH, NJ- While the inter-town hockey battles on the ice between Randolph and Roxbury are fierce at every age level, when it comes to real life battles off the ice there is no hesitation to offer help to their neighbor.

Such is the case with a recent gesture of unity and support from the Randolph Varsity hockey team, when they came together to deliver good wishes and ...

TAPinto Featured Franchisee: Steve Lenox of TAPinto Paterson

This week's feature will focus on TAPinto Paterson's franchisee, Steve Lenox. Find out how the current owner of a public affairs firm went from a former State Director for Senator Frank Lautenberg to a proud TAPinto franchisee for New Jersey's third largest city.

 

Q. When did you join TAPinto.net?

I joined TAPinto.net in September, ...

Join the Fight, Morris: Water + 7 Days = Mosquitoes

May 23, 2018

With the sun finally expected to show itself starting tomorrow and over the Memorial Day weekend, Morris County residents can reduce the number of all mosquitoes, including the aggressive Asian Tiger variety, in their own backyards by taking action now.

The ankle-attacking, aggressive Asian Tiger variety transmits viral disease and bites all day long, unlike many other varieties that come out ...

May is Older Americans Month: Time to Give Back to Morris County’s Seniors Every Day!

May 23, 2018

The June 5th Primary has entered the home stretch.  For the first time in 8 weeks, there is no where I need to appear other than at the doorstep of a registered voter to ask for their support in the election booth.

Since I decided to pursue the open Freeholder seat in March, I have been all across Morris County.  I have been out and away from my family every day since, attending such ...

SURVIVING A STROKE: Quick Medical Response Gives Mom Her Life Back

Carotid artery dissection. It’s one of the most common causes of stroke in younger adults.

And while you might not associate the word “stroke” with younger patients, the condition – if not treated immediately – could lead to paralysis and even death.

Lindsey Singh can attest to the importance of immediacy. The 31-year-old mother of two from Flanders experienced ...

'Turning Off the Morning News' brings comic twist

‘Turning Off the Morning News’ tackles today’s issues with a comic twist

By Liz Keill

PRINCETON, N J – Despite the late night comics, no one quite captures the insanity of the political/social status world like Christopher Durang.

His latest play, “Turning off the Morning News” hit the ground running.  John Pankow as Jimmy addresses the audience, ...

'To Kill a Mockingbird' Sustains Timeless Appeal

SUMMIT, NJ – The Summit Playhouse provides a stellar production of a much loved classic, “To Kill a Mockingbird.”

The Harper Lee novel, later a Gregory Peck film and now a stage production, retains all the warmth, intensity and integrity that made it such an appealing hit in the 1960s. And there will be a new production on Broadway in December with a script by Aaron Sorkin ...

AtlantiCast

AtlantiCast: Episode 15

On this week’s AtlantiCast, learn some important tips for controlling and avoiding diabetes from an Atlantic Health System expert, see how Atlantic Health is advancing cutting-edge research, hear what’s being done to keep health care environmentally friendly and much more!

 

The Queen of the Big Time by Adriana Trigiani (Ballentine Books, 2005)

            The Queen of the Big Time by Adriana Trigiani, a New York Times best selling author, was recommended to me by a young woman who actually came from the town of Roseto, Pennsylvania, the place where the novel is set. “The author did such a wonderful job of describing how the town actually is,” said the young lady.

The Great Alone by Kristin Hannah (St. Martin's Press, 2018)

            What is the “final frontier” on the Earth's surface? Many people would say Alaska, the 49th state, which was added to the United States fifty years ago. Once one has traveled to that remote land, it is impossible to forget the magnificence of the terrain and beasts. Floating by ship in Glacier Bay, surrounded by ...