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