Strength training for beginners

Strength training over the past couple of years has become a very popular area of training, especially recreationally. The introduction and marketing of new strength training systems have changed the typical misconceptions of training for strength into a modern and attractive mode of exercise. However, the issues that have risen from this (or from my observations) is that the majority of individuals and coaches out there like to make strength training programmes complex and decorative in order to express intellectual integrity.

When it comes to beginners to strength training, my first piece of advice is to leave the ego at the entrance of the gym and don’t be sucked into ‘bro science’. You should always find an experienced coach/individual or efficient resources such as scientific literature and strength specific websites rather than subjective forums.

There are a few lessons that need to be learned and created along the path of building strength:, 1) Learn correct and consistent technique., 2) Building strength is a marathon, not a sprint – it takes time to lift big number., 3) Warm-up correctly and do recovery effectively, i.e. diet and rest days.

With the above considered, let me show you how simple and effective it is to build strength. All you need is the following tools:, Squat rack, Weight plates, Barbell, Something sturdy to perform dips and pull-ups, A kettlebell, A positive and work hard attitude

The foundation exercises will be:, Squat, Bench, Deadlift, Overhead press, Kettlebell swing, Kettlebell squat

As you can see already this is nothing fancy, however, they are the best tools to create a mass of strength. The only missing ingredients are the manipulation of volume and intensity via sets and repetitions and ancillary exercises to work on your weaknesses in the foundation exercises.

This is typically where a lot of coaches and practitioners can get too creative and start programming a Da Vinci style of work, which in most cases is way too complex for most beginners in strength training.

Creativity is something that is earned later on when strong foundations have been laid down and the body is responding effectively to an applied stimulus. Furthermore, plateaus tend to occur more in higher/intermediate to advanced lifters, where then programming can become more intricate.

By Sam Colgate – Group Strength & Conditioning Coordinator for Matt Roberts at the Mayfair Training Club.

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