Starting a Strength Training Program

Strength training is beneficial for everybody! It doesn’t matter whether you want to be a competitive athlete, be healthy enough to play with your grandchildren, or just lose weight.

That’s right…I said lose weight! Many people who want to lose weight are afraid of building muscle. They think that strength training will make them look big and bulky. This couldn’t be further from the truth! By strength training you build muscle, which increases your metabolism. That means that your body will be burning more calories even when you’re resting. By strength training you are actually transforming your body into a lean, mean, fat-burning machine!

So if you really want to “lose weight” don’t focus on losing weight, focus on losing body fat and building muscle. Muscle is active; it never stops burning calories for you! Fat, on the other hand, is inactive. It just sits on your body and does nothing for you, so get rid of it. And the best way to get rid of that fat is to surround it with fat-burning, metabolism-boosting muscle!

Strength training is also important for anyone who wants to be an athlete or anyone who wants to reduce the risk of injury in their everyday lives. So, now that I’ve convinced you of the importance of strength training, where should you start?

1) Figure out what your goals are and what your current fitness level is. Any personal trainer can help you with this.

2) Start by balancing out your body. People usually want to jump right in to lifting heavy weights…BAD IDEA! You should spend you first few weeks doing “stabilization” exercises to strengthen your core and develop your balance, so you don’t hurt yourself.

3) Work on “muscular endurance.” For the second month of any program, I usually recommend that clients do a combination of “strength exercises” followed by “stability exercises” to help them build up their endurance.

4) After about 8 weeks you can really start focusing on building strength and even explosive power if you’re a competitive athlete. This is when you can really start having some fun with some real high-intensity workouts!

Now that you know the basics of strength training, get started!

5 Most Important Exercises

Shoulder Press

Bent Row

For each of these exercises, proper technique is absolutely vital! If you do them right, you’ll build an extraordinary amount of functional strength. If you do them wrong, your chances of injuring yourself go through the roof! I’ll even go so far to say that if you’re not 100% committed to proper technique, don’t even do these exercises….just stick to the machines, with everyone else who doesn’t know what they’re doing!

So here they are:

1) Squat (body weight)
Stand with your feet facing forward, shoulder with apart, and your knees slightly bent. Slowly squat, bending your knees and keeping your feet straight. Keep chest up, squeeze your butt muscles, press through your heels and fully extend your legs.

Key point – You want to feel like your glutes are doing 90% of the work.

2) Dead lift (body weight)
With your feet shoulder width apart and a slight bend in your knees, bend over so your back is flat and parallel to the ground. Stick your butt out so that you feel a stretch in your hamstrings. If you’re doing this right you should feel almost all of the tension in your hamstrings and almost no tension in your back. Stand up, using your hamstrings and glutes.

3) Push up
Start in push up position with your hands slightly more than shoulder width apart. Make sure that your head, shoulders, hips, knees, and ankles are all in a straight line. Slowly lower your chest to the ground, pinching your shoulder blades together, maintaining perfect alignment. Press your body back up into push up position.

4) Bent over row
Stand on top of your resistance band with your feet pointed straight ahead and draw in your navel. Bend at your waist until your chest is at a 45 degree angle to the ground. Extend your arms and let them hang in front of your body, grabbing an end of the exercise band with each hand. In a rowing motion, bring your thumbs up toward your armpits. Contract your shoulder blades together and be careful not to arch your back. Return your arms to the starting position and repeat.

5) Shoulder press
Stand on top of your resistance band with your feet pointed straight ahead and your hands holding the resistance band at shoulder level. Make sure that your shoulders are not hunched forward and that your head, shoulders, hips, knees, and ankles are all in a straight line. Press your hands over your head, lower, and repeat.

Each of these exercises can be modified to meet your training goals. If your goal is to develop stability, you could do 1-arm or 1-leg variations of these exercises. To build strength, you could increase the resistance. That being said, don’t make any progressions until you’ve developed flawless technique.

Don’t Get a Mover, Get Functional Strength

Planks are great to do with a buddy!

This time of year everybody seems to be moving.  Anyone who’s ever moved knows that it’s a heck of a project.  You’ve got to put all of your stuff in boxes, get a truck, load everything you own into that truck, drive the truck to your new house or apartment, move all your stuff in, and finally arrange everything the way you want it.  It’s a daunting task, but what makes it more daunting is the fact that you’ll inevitably throw out your back or wind up with some other moving related injury. 

It’s true…anytime you lift or move anything there’s some risk of injury.  That being said, if you do these 6 exercises you’ll significantly reduce that risk.

1) Bridge – This basic exercise gets your glutes going.  More action from the glutes means less stress on the knees and back.

2) Squats – Getting the glutes going again, but with a more functional movement.  When you’re carrying things up and down the stairs, you need to be in the habit of using your glutes, or your knees and back will pay the price!

3) Dead lifts – We all know we’re supposed to squat down to lift things, but when you’re moving things out of the basement you tend to find yourself in all sorts of funky positions.  If you haven’t trained your body to use your glutes and hamstrings from the dead lift position you’re inevitably going to beat up your back.

4) Plank – Core strength also does a ton to reduce the risk of back injuries.  The simple plank is one of the best core exercises you can do.

5) Cobra – If you have your shoulders in alignment you’ll not only be better able to carry things, you’ll significantly reduce the risk of shoulder injuries.  The cobra gets those lower traps going, which is what you’ll need to do if you expect your shoulders to do their job.

6) Up and outs – Not only is the “up and out” one of the best shoulder exercises around, it also requires you to use your core to stabilize the rest of your body.  It’s an outstanding functional exercise.   

No need to call the moving company.  If you do these 6 exercises on a regular basis you’ll transform your body into a moving machine!

Superset – Circuit Training

We want results. We don’t have much time. And we want value. That’s why circuit training with supersets works.

Circuit training involves a series of different exercises done one after another. It is popular because it efficiently uses time, and can burn more calories than other workouts because there is limited rest. The National Academy of Sports Medicine says that circuit training is ideal for individuals trying to alter their body composition. The increased activity level and volume can help you to lose weight faster.

A superset combines sets of two or more different exercises, often for the same muscle group, with no pause to rest in between. By combining two exercises for the same muscle group into a superset, such as a chest press followed by pectoral flies, it is possible to work the muscles longer and harder before tiring or risking injury, compared to a single exercise.

NASM recommends a superset of a more stable exercise followed by a less stable exercise, such as a bench press and push up, to increase muscle growth and strength.

Other variations of the superset include compound sets and peripheral heart action. In compound sets, opposing muscle groups, such as biceps/triceps, chest/back or hamstrings/quadriceps, are worked without rest in between. The muscle recovers as the opposing muscle is being worked. Peripheral heart action combines an upper and lower body exercise, such as shoulder or chest and legs. It is recommended for individuals with cardiovascular problems, but can be beneficial to all.

Superset-circuit training combines these into an intense almost non-stop workout that maximizes the value of your training sessions. It is a technique that can be used by most people, depending on their goals, ranging from beginners to the experienced and conditioned. Superset-circuit training can allow you to do a higher volume of training in a shorter period of time, and burn more calories per hour than most traditional workouts.

To build a workout or program using Superset-Circuit Training, the workout is broken into a series of mini circuits consisting of exercises that are appropriate to the individual’s goals and fitness levels. Often, the specifics will be pre-determined by the location of desired equipment within the exercise facility.

Superset-Circuit Training can be strenuous, so it is important to be mindful of your heart rate, especially among beginners. Some of you will approach your cardio training zone in the circuit. Use a heart rate monitor or rate of perceived exertion (i.e., if you feel really winded or tired it is time to rest); take breaks when needed because they do not occur naturally.

Here are some simple mini-circuits that can be incorporated into programs at varying fitness levels.

To increased shoulder muscle and leg power:

1) Lateral Raise 3 sets, 8-10 reps

2) Jump Squat 3 sets, 15 reps

General conditioning:

1) Bench Press 2 sets of 12-15 reps

2) Pectoral Fly on Ball 2 sets of 12-15 reps

3) Lunge with dumbbells 2 sets of 20

General conditioning, muscle growth:

1) Cable Bicep Curl 3 sets, 8-15 reps

2) Cable Tricep Curl 3 sets, 8-15 reps

3) Lunge with dumbbells 2 sets, 20 reps

General conditioning, muscle growth, weight loss:

1) Leg Extension (Quadricep) 2 sets, 15 reps

2) Hamstring Curl 2 sets, 15 reps

3) Step Ups with Bicep Curl or Lateral Raise 2 sets, 20 reps

written by Cary Raffle MS, NASM-CPT Master Trainer at New York Sports Clubs

No Pain, No Shame Workout

One of my clients is a 58 year old woman with a chronic back problems, no cartilage in her knees and really bad arthritis. She eats right, walks almost everyday, and has a positive attitude. That beings said, until yesterday, she was very discouraged about strength training. She understood the importance of strength training, but “everything (she) tried to do was so painful.” Simply attempting a modified pushup would have her throbbing with pain.

She had every right to be discouraged…who wouldn’t be? Walking up and down the stairs seems to be all she can stand and hear I am asking her to strength train?!?

To her credit, she was willing to give a 1 or 2 exercises a try. When those were a success, she was willing to try a few more. And by the end of our time together we’d designed a full-body, strength training program that she can do pain free, and boy is she excited! This workout is also designed to help her develop the balance and core strength to reduce her overall pain and risk of injury.

So here it is:

1) Plank – lying face-down on the ground, support your weight with your toes and forearms. The goal is to keep your head, shoulders, hips, knees and ankles in a straight line, making a “plank” with your body. Try to hold this for 30 seconds and do it 3 times.

2) Cobra – still lying face-down on the ground, lift your chest off the ground about 2 inches, making a “W” with your arms, while pinching your shoulder blades together (your legs hips and stomach will remain on the ground). Do this 3 times for 30 seconds each.

3) Bridge – Lie with your back on the ground and bend your knees as if you’re about to do a sit-up. Now lift your hips off the ground making a straight line from your shoulders to your hips to your knees. You should feel this exercise primarily in your glutes. Do this 3 times for 30 seconds each.

4) YTA’s – Stand on 1 foot, lifting your arms in the air to make a Y with your body. Concentrate on pinching your shoulder blades together while rotating your hands so your thumbs are pointing behind you. Then repeat the exercise making a T with your body, and then an A…hold each position for 20 seconds and then do the same on your opposite foot.

5) 1-arm band pulls – attach your exercises band to a door knob, a door frame or a pole. Keeping your body completely straight (to work you core), pull the band to your chest. Hold the band at your chest for 2 seconds, then slowly extend your arm for 4 seconds. Do 2 sets of 10 with either arm.

6) 1-arm band press – standing with your back to the door (or pole) press your arm forward (in a punching motion), keeping your body completely straight, hold the extended position for 2 seconds then slowly bring the band back to your chest for 4 seconds. Do 2 sets of 10 with either arm.

7) Straight arm band rotations – with your right shoulder facing the door, grab the band with both hands and swing the band to your left side (like you’re swinging a baseball bat), while keeping your arms straight and not twisting your core. Keep the band fully extended for 2 seconds then slowly swing back for 4 seconds. Do 2 sets of 10 on either side.

If you want to strength train and you’re suffering from any of the same problems as my client, give this “No Pain, No Shame Workout” at try…you won’t regret it!

This isn't the client I'm talking about, but she sure does a great plank!

What’s a Super-Set?

A super-set is when you do 2 or more sets immediately after one another. These exercises can be for the same muscle group or different muscle groups. My favorite super-sets involve using the same muscle groups in different ways. For example, you could do a bench press for chest and arm strength followed immediately by a 1-arm press for stabilization. Another one of my favorites is squats followed immediately by explosive jumps. I use super-sets in my workouts whenever I get the chance!

The 3 Most Fundamental Exercises

After I published an article titled “5 most important exercises” clients started asking me why we spend so much time doing exercises that aren’t as “important.” That’s because there are some exercises that are even more important than the “5 most important exercises”…believe it or not!

It’s true…there are 3 specific exercises that help correct many of our muscle imbalances and lay the foundation for almost every exercise we will ever do. These exercises might not be exciting, they might not be flashy, but they are the 3 exercises that will be the most fundamental to your long-term success. These exercises help us develop core strength and help us to “wake up” the muscles that need to be doing more work.

These 3 exercises are the plank, the bridge, and the cobra.

1) Plank
Lie on your stomach with your feet together and forearms placed on the ground. Clench your fists under your shoulders, draw-in your navel and contract your glutes. Lift your body off of the floor and raise up until your body forms a straight line from head to toe. Hold the top position for a few seconds.

2) Cobra
Lie on your stomach with your arms extended alongside your body, palms facing the floor. Draw-in your navel, contract your glutes and pinch your shoulder blades together. Next, lift your chest and hands off the floor at the same time, keeping your arms straight. Hold the top position for two seconds. Slowly lower yourself down to the starting position.

3) Bridge
Lie on back with knees bent, feet flat and shoulder-width apart. Draw-in belly button and squeeze butt muscles. Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels. Lower your pelvis to floor.

The plank is simple, but one of the best core exercises out there. The cobra gets those lower traps going and helps to improve your posture. The bridge activates the glutes, helping to significantly reduce the chances of knee or lower back pain. I recommend doing all 3 near the beginning of every workout!

The 5 Most Important Exercises

For each of these exercises, proper technique is absolutely vital! If you do them right, you’ll build an extraordinary amount of functional strength. If you do them wrong, your chances of injuring yourself go through the roof! I’ll even go so far to say that if you’re not 100% committed to proper technique, don’t even do these exercises….just stick to the machines, with everyone else who doesn’t know what they’re doing!

So here they are:

1) Squat (body weight)
Stand with your feet facing forward, shoulder with apart, and your knees slightly bent. Slowly squat, bending your knees and keeping your feet straight. Keep chest up, squeeze your butt muscles, press through your heels and fully extend your legs.
Key point – You want to feel like your glutes are doing 90% of the work.

2) Dead lift (body weight)
With your feet shoulder width apart and a slight bend in your knees, bend over so your back is flat and parallel to the ground. Stick your butt out so that you feel a stretch in your hamstrings. If you’re doing this right you should feel almost all of the tension in your hamstrings and almost no tension in your back. Stand up, using your hamstrings and glutes.

3) Push up
Start in push up position with your hands slightly more than shoulder width apart. Make sure that your head, shoulders, hips, knees, and ankles are all in a straight line. Slowly lower your chest to the ground, pinching your shoulder blades together, maintaining perfect alignment. Press your body back up into push up position.

4) Bent over row
Stand on top of your resistance band with your feet pointed straight ahead and draw in your navel. Bend at your waist until your chest is at a 45 degree angle to the ground. Extend your arms and let them hang in front of your body, grabbing an end of the exercise band with each hand. In a rowing motion, bring your thumbs up toward your armpits. Contract your shoulder blades together and be careful not to arch your back. Return your arms to the starting position and repeat.

5) Shoulder press
Stand on top of your resistance band with your feet pointed straight ahead and your hands holding the resistance band at shoulder level. Make sure that your shoulders are not hunched forward and that your head, shoulders, hips, knees, and ankles are all in a straight line. Press your hands over your head, lower, and repeat.
Each of these exercises can be modified to meet your training goals. If your goal is to develop stability, you could do 1-arm or 1-leg variations of these exercises. To build strength, you could increase the resistance. That being said, don’t make any progressions until you’ve developed flawless technique.

Starting a Strength Training Program

Strength training is beneficial for everybody! It doesn’t matter whether you want to be a competitive athlete, be healthy enough to play with your grandchildren, or just lose weight.

That’s right…I said lose weight! Many people who want to lose weight are afraid of building muscle. They think that strength training will make them look big and bulky. This couldn’t be further from the truth! By strength training you build muscle, which increases your metabolism. That means that your body will be burning more calories even when you’re resting. By strength training you are actually transforming your body into a lean, mean, fat-burning machine!

So if you really want to “lose weight” don’t focus on losing weight, focus on losing body fat and building muscle. Muscle is active; it never stops burning calories for you! Fat, on the other hand, is inactive. It just sits on your body and does nothing for you, so get rid of it. And the best way to get rid of that fat is to surround it with fat-burning, metabolism-boosting muscle!

Strength training is also important for anyone who wants to be an athlete or anyone who wants to reduce the risk of injury in their everyday lives. So, now that I’ve convinced you of the importance of strength training, where should you start?

1) Figure out what your goals are and what your current fitness level is. Any personal trainer can help you with this.

2) Start by balancing out your body. People usually want to jump right in to lifting heavy weights…BAD IDEA! You should spend you first few weeks doing “stabilization” exercises to strengthen your core and develop your balance, so you don’t hurt yourself.

3) Work on “muscular endurance.” For the second month of any program, I usually recommend that clients do a combination of “strength exercises” followed by “stability exercises” to help them build up their endurance.

4) After about 8 weeks you can really start focusing on building strength and even explosive power if you’re a competitive athlete. This is when you can really start having some fun with some real high-intensity workouts!

Now that you know the basics of strength training, get started!

Strength Training for Weight Loss – Improving Overall Balance

Whether you’re planning on doing squats, standing shoulder presses, jogging, or just walking around in the winter….if you don’t have balance, you have a very good chance of injuring yourself.

For years people thought of balance as something you either had or you didn’t. Now a days, we know that you can actually improve your balance significantly by doing certain exercises.

So what exercises should you do?

My favorite exercise for balance is the “single leg squat”. It is just like a squat, except you do it on one leg. It is an exercise that requires that you already have very good balance. I will typically only have a client start with this exercise if they are a competitive athlete or if they already exercise regularly. For most clients, we will typically spend 4-8 weeks progressing to the single leg squat. Here are 3 balance exercises we would do in the meantime:

1) Stand on 1 leg and move the other leg to the front, side, and twisting to the back

2) Step up on a step and balance on 1 leg for 3 seconds

3) Do a squat with and exercise ball between your back and the wall this will help to increase your range of motion on you squat.

If you want more details on any of these exercises, just ask!