If you took the time to read our first post, we hope you enjoyed it. We gave some simple tips at the end of the post on changes you can make to start becoming a little healthier. The recommendations were fairly broad, so now we would like to start getting specific to help you more.
It’s time to talk about the benefits of strength training. We talk a little about realistic fat loss, then the physical, psychological and emotional benefits of tossing around a few Dumbbells. Youtrainyou.com is targeted at helping educate beginners on how to get in better shape, and feel your best. However, keep reading even if you are the most avid of fitness enthusiasts, we think you will find it interesting as well.
If this is your first time to youtrainyou.com, we recommend reading our first post to learn a little more about Shelley and I, as well as read about how it can be difficult to get started working out with all the conflicting information out there on the Internet.
Start Slow to Make it Stick
In our first post, we recommended strength training for a beginner just twice a week. That may not seem like much, but if you have never strength trained before, or have been away from it for a long time, this is a good start. I would consider this an attainable and realistic goal to help your mind and body adapt to this change in your life.
If you can stick to this for 4-6 weeks, and make some sensible, realistic changes to your Nutrition, you will see some results. What kind of results? I’m not going to guarantee 30lbs in 30 days, or some other nonsense we see all the time in a pop-up YouTube ad before you get to your video of puppies (I love puppies). This is what you can actually expect:
- 0.5-1% of your bodyweight per week – If you weigh 200lbs, that would be about 1-2lbs per week. This would be an average over time (some weeks may be more, some may be less). That might sound slow, and may be a little disappointing to hear, but its real. In 6 months, a rough estimation could be as much as 40lbs.
Would you take that?
What Do I Actually DO!?
Okay let’s get to the point. As I said above, this would be two full-body workouts per week, focusing on multi-joint movement patterns. What is a multi-joint movement pattern you ask? Excellent Question! Allow me to explain:
A multi-joint movement pattern is an exercise that involves using multiple joints at once. Here some examples of multi-joint exercises:
- Squats and Single Leg Squat Variations
- Deadlifts and Single Leg Deadlifts
- Split Squats (a.k.a. Stationary Lunge)
- Reverse, Walking and Forward Lunges
- Bench Press
- All Dumbell Pressing Variations
- All Shoulder Pressing Variations
- All Pull-down Variations
- Inverted Rows (using a Suspesnsion Trainer or Smith Machine)
- All Seated Row Variations
- 3-Point and Quadruped Rows
If you are familiar with all of these exercises, great! If you are familiar with some, or none, great! That’s hopefully exactly why you are here, to learn, and we can’t wait to teach you. As the old saying goes, ‘knowledge is power’ and learning the right exercises to do to get the most time efficient strength training workout possible, is a very good thing to learn. Oh and just in case we forgot to mention, these workouts can and will produce results, when they are done right.
You may be wondering, “what about the core exercises?” The term ‘Core’ in the fitness world has become as common place as say the word ‘Google’ in the Internet world. We will certainly be talking more about the Core in future posts, but for now let’s just all agree that its an integral part of a properly designed strength training program.
So what exactly happens once we start strength training? What’s all the hype? Keep reading… its one of the best things you can do for yourself, when done right of course.
The Physical Benefits
When you start strength training, it does not take your body very long to figure out that you are doing something good for it. Let’s go through just a few of the changes that happen in your body:
- Your Strength Increases Quickly – You may feel as weak as a kitten, shaky, unstable when you first start. But within 4-6 weeks you start to feel more stable on your legs with lower body exercises, the shakiness of your movements starts to become more smooth, and you increase weights of certain exercises by almost double in the case of a true beginner. Need to bring all your groceries up the stairs in one hand… No Problem! (just make sure your keys aren’t in that same side pocket..)
- Your Energy Improves dramatically – It’s funny to think that introducing more exercise in the form of strength training will help with your energy, because its tiring, but that’s the part you will likely notice first.
- Your Sleep improves – You are burning large amounts of energy when you strength train, so get ready for some better sleep. This obviously ties into having more energy.
- Your Metabolism Improves – As you start to build lean mass (muscle) on your body, what’s called your Basil Metobolic Rate increases to adapt to the increased energy demands that having more muscle puts on your body. This means you burn more calories sitting around reading our future posts, than you are burning right now. Wait till we talk about post-workout meals….
The Psychological Benefits
What’s good for the body, is good for the mind:
- Reduces Brain Fog – With the increased energy and better sleep, you are able to think more clearly and be more productive. Shelley and I just finished a strength training workout and I’m a typing machine. She’s having a little nap on the couch next to me. Did we mention it improves your sleep?
- Increases Mental Toughness – I think I heard this quote from a pretty famous strength Coach by the name of Alwyn Cosgrove, “Psychology Trumps Physiology Everytime.” This means if you think you can do something, well you can damn well do it now can’t you. Seeing yourself push through the last few reps of a hard workout, or increase the weight of an exercise is a fantastic feeling.
- Helps improve symptoms of ADD/ADHD in children and adults – I read once that people with ADD have a Ferrari engine for a brain, but the brakes are for a 1989 Chevette (I added that part in, we had a Chevette when I was a kid). There is no better way to calm a Ferrari engine than to make it run out of gas.
The Emotional Benefits
It’s no secret that we are living in very stressful times. Anxiety and Depression rates have increased dramatically in the last 20 years. According to medicalnewstoday.com, Barnes and Noble, who are largest book retailer in the United States, announced a huge surge in the sales of books about anxiety, a 25% jump in just over 1 year! We aren’t here to say regular exercise will cure all, but it certainly can help:
- Increased Endorphin Release – After you exercise, you get a nice warm fuzzy feeling that can last for hours. This is your body releasing endorphins, dopamine and serotonin. It’s a healthy ‘high’ that works every time, unless your workout is so hard your throw up or pass out… we don’t recommend that.
- Improved mood – See above….. Seriously though, you will generally be in a better mood if you workout consistently.
- Better Emotional Stability – Again see above. Having your bodies own natural way of making you feel good is one of the healthiest things you can do for yourself.
So there you have it, just a few of the benefits that happen from moving your body under load. Strength training in 2019 doesn’t look the way it did in 1989 (Aerobics), even 1999 (bodybuilding for everyone), and since I started personal training, its changed a lot for me since 2007 (trying to stand on a stability ball while juggling dumbbells).
In our next post, Shelley will talk about the pros and cons of working out in a gym vs. working out at home. She started it within this post, but was writing so much about it, it deserves its own post. Get ready to laugh 🙂
Feel free to leave a comment or question below, or email us at email@example.com. We are here to help.