| This series covers the 3 most important aspects | | | | also prevent damage being done to your body. |
| of setting up a strength training regimen, starting | | | | Next, plan your workout routine. A good routine |
| with basic aspects of a strength training routine | | | | will include stretches to warm up your body. |
| like goal setting and planning to workout routines | | | | Stretching before workout sessions is also a good |
| and exercise. This article deals with the first stage | | | | way to prevent injuries and remain limber. |
| of a successful strength training routine, goals and | | | | Starting off with a few pushups and crunches is |
| a plan for reaching them. | | | | also a great way to gear your body up for a |
| Step I: Setting Goals | | | | tough weight training routine. |
| All goals, from successful entrepreneur to earning | | | | Now, get out your journal and set dates and |
| a doctorate starts off as an idea in your head. | | | | times for your fitness sessions, be very specific |
| Writing down your goals on paper is a good step | | | | and make sure you have enough to time warm |
| towards making those dreams a reality. Setting | | | | up and cool down. Decide what muscle groups |
| the goal of getting stronger and shaping your | | | | you'll be working each day and design a workout |
| body is no different. So, the first step you must | | | | routine specifically for yourself. This will prevent |
| take is getting a notebook that you can dedicate | | | | you from competing against Joe Blow next to |
| to your new workout routine. | | | | you who has been regularly working out for the |
| Once you have your notebook dedicate the first | | | | past 5 years and keep you on track to reach |
| page to all of your goals, this can be anything | | | | your goals. |
| from getting in shape for a healthier lifestyle or | | | | Step III: Your First Workout |
| getting strong enough beat up your brother. Next, | | | | Your first workout ever is not going to be your |
| break down your goals by the amount of time | | | | "normal routine". Rather, your going to use your |
| you expect it to take to reach them. It's a really | | | | first session to gauge how in-shape you are. Start |
| good idea to set short and long term goals. | | | | with stretches of course and then perform some |
| Reaching short term goals gives you that extra | | | | of these exercises to determine your physical |
| boost you'll need to sustain a long term fitness | | | | condition: See how many crunches, sit, pull and |
| routine and reach some of your bigger, longer | | | | chin ups you can do in a minute. Next, check your |
| term goals. Here is a sample list of goals: | | | | max. (Max means the maximum weight you can |
| Short Term Goals: | | | | lift during an exercise.) You can do this with bench |
| 1: Bench press 150 lbs. | | | | press, leg press, curling, chest press, shoulder |
| 2: Keep my routine going for at least a month | | | | press, squats, and almost any other strength |
| 3: Be able to do 50 pushups | | | | training exercise. Next, you're going to want to |
| Long Term Goals: | | | | the amount of weight you can rep with every |
| 1: Bench press 200 lbs. | | | | strength training exercise you plan to do. (To |
| 2: Keep my routine going for 3 months | | | | "rep" means to perform an exercise frequently |
| 3: Do 100 pushups | | | | without stopping.) Write down all your results in |
| 4: Look good for prom | | | | your fitness journal and date it. You'll use this to |
| Step II: The Plan | | | | track your progress which will also keep you |
| Flip to the next blank page in your fitness journal | | | | motivated to continue your strength training |
| and write a schedule for working out. A 3 day a | | | | routine. |
| week commitment is great for beginners because | | | | That ends part I in this series. Part II will detail |
| excessive strength training can damage the body, | | | | specific strength training routines designed to |
| particularly if you haven't been active lately. If | | | | achieve certain goals such as body definition and |
| possible, leave a day between every workout | | | | muscle building. I hope you understand the |
| session. This allows your body to recuperate from | | | | importance of keeping a log of your fitness |
| the stress and rigors of strength training. If you | | | | routine because it can mean the difference |
| can't spread out your workout sessions, focus on | | | | between exercising for a week and exercising for |
| one muscle group during each session. This will | | | | life! |
| increase the effectiveness of your workouts and | | | | |