This is a short summary in case you can’t get to the Saturday workout.
One, strength and holding onto muscle are the top priorities. Start with an appropriate amount of work given your current level of fitness, ability to recover, schedule, etc. We lose those assets and with limited time to train, this is the thing to focus on.
Short answer: being stronger makes everything easier to do AND if you build a bigger engine, then you burn more fuel even at rest.
Two, it doesn’t take a thousand and one movements and an ever changing set/rep scheme to confuse your muscles. In the video below I go over the main movements – these engage your whole body. I also go over modifications and how to make them harder or easier as appropriate. Take a couple of workouts and see which one from each category works best for you and stick with that for a while. We’re talking weeks and months.
Fitness ADD = constant variety, little to no improvement
Stick with the basics and get great at them. That’s the secret.
Big Engine Lifts
- Squat/Lunge
- Chest focused press – push-ups, bench, dips
- Hip Hinge – pick weights up from the floor, kettlebell swings. Focus on hamstrings, glutes, posture muscles
- Vertical and horizontal pull – lat pull down, pull-ups, rows
- Shoulder focused press – dumbbell or barbell overhead press
- Abs (modify appropriately if dealing with diastasis recti)
Smaller engine movements not covered, but still worthwhile:
- Machine or Stability Ball Leg Curl
- Machine leg extension
- Toe or Sissy Squats (if you don’t have access to machines)
- Calf Raises
It ain’t what you do, it’s the way that you do it. Practice full range or motion and control the weight/movement. Make every rep look great. Minimize Body English. Control the lowering part of the movement. This is harder because it’s deliberate inefficiency, but it actually gives you something to show for your efforts.
Also note, strength training is not cardio done with weights. Take at least a minute between sets. As you get stronger you’ll need more time to recover because of the increased demands.
So what does this look like put into practice?
A beginner might start with three big engine movements, one small engine, and something for the midsection. Sets and reps – 2 sets of 8 to 12 reps works well for most people.
Workout A
- Dumbbell/Kettlebell/Barbell Squat 2 sets of 8 to 12 reps
- Push-up variation 2 x 8 – 12
- Lat pull down or leg assisted pull-up 2 x 8 – 12
- Leg Curl 2 x 8 – 12
- Abs (front abs) 2 x 8 – 12
Workout B
- Deadlift 2 x 8 – 12 (If you opt for kettlebell swings, then 5 sets of 15 works really well)
- Overhead Press 2 x 8 – 12
- Row 2 x 8 – 12
- Leg Extension or Sissy Squat 2 x 8 – 12
- Abs (side flexion/stability) 2 x 8 – 12
Start with a weight that you can do for 8. That last repetition or two should be a challenge. If you can do more work, then increase the load. There’s nothing overly special about the numbers. This is to keep the effort in an approximate range. As you get stronger, increase the repetitions. When you can do 12 with good form, then increase the weight and drop the reps back to 8.
Strength train three days per week for about half an hour and increase walking or other daily activities. 20 to 40 minutes of cardio on the other days is fine, but not to the point where you stay sore and tired.
Other than that, eat like an adult three times per day, increase protein, cut out the junk, and as best you can, try to get at least seven hours of sleep most nights.
Getting reasonably fit and strong isn’t the confusing or self-obsessed caricature that we see in popular or social media.
Until next time, keep lifting and learning.
