"Where do I begin as a beginner in resistance training?"
TOP 3 FOCUSES FOR BEGINNERS
If you’re a beginner and would like to ensure the effectiveness of your resistance training, there are a couple of things we would recommend you to focus on. Here are our top 3 focuses for beginners:
1. LEARN THE MAJOR COMPOUND MOVEMENT
Learning compound movements early in your training days helps you get you stronger as it incorporates different muscle groups to perfect the execution. It also allows progressive overload as these work hand in hand with each other.
Our top 4 suggested compound movement exercises are:
Bench Press
Pull-ups or Chin-ups
Squats
Deadlifts
These exercises help you become more athletic as this type of movement is used in many athletic sports.
2. LEARN TO PROGRESSIVELY OVERLOAD
As mentioned above, progressive overload and compound movement tend to work well together. Progressive overload refers to a gradual increase in volume, intensity, frequency or time in order to achieve the targeted goal. What this means in terms of your exercises is to gradually increase the weight during your exercise (increase after each set), or gradually increase the number of repetitions after each set, or gradually decrease the time of rest between the set. These are ways you can progressively overload during your exercise. One major key of progressive overload many tend to overlook is form (or rather execution). Never sacrifice form for your lift. Ensure proper execution as you progressively overload.
3. LEARN TO DO LINEAR PERIODIZATION
This form of periodization is a training plan that gradually increases the intensity and decreases volume throughout multiple mesocycles in an annual training plan. This helps build a strong foundation when it comes to your training. Helping you keep track of your growth, especially as a beginner, and not lose focus on what’s important. It also helps in disciplining and motivating.
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