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Core Exercises (Plank, Side Plank, Birddog)
Strength training is a critical component for optimal health and quality of life. However, it can be intimidating to get back into the gym if it’s been a while since you’ve performed strength training. I’ve found that it is imperative that you start slow when getting back into strength training, make sure your goals are achievable and that you set reasonable expectations for yourself.
When you do these things, you set yourself up for success, building momentum and making it easier to stay consistent in your training. So where do you start? Here are the two steps I’ve found are most effective in getting back into training:
Step 1- Start with Core
Nothing flashy or exciting here. Multi-joint exercises like squats, lunges, push-ups and rows are some of the most effective strength movements. Core endurance is critical for performing these movements safely and efficiently. Perform the following routine 2-3 times per week:
- Plank: 3 sets of 10-20 seconds, resting 45-60 seconds between each set.
- Side Plank: 3 sets of 10-20 seconds on each side, resting 20-30 seconds after each hold.
- Birddog: Hold the top position for 10-20 seconds on each side, resting 20 seconds after each hold.
Add 5-10 seconds each set as the exercises get easier.
Step 2- Two Full Body Workouts Per Week
Performing strength training twice per week is plenty when you’re getting back into a routine. You’ll give your body ample recovery time and still build a great strength foundation. Ensure you start slow and gradually make the exercises more challenging- the last thing you want is to be so sore that you lose motivation to keep training! Here are two sample workouts you can use:
Workout 1
- Bodyweight Squats: 2-3 sets of 12 reps.
- Hands Elevated Push Ups: 2-3 sets of 8-12 reps.
- Ring Rows: 2-3 sets of 12 reps.
Workout 2
- Low Box Step Ups- 2 sets of 12 reps
- Bridges- 2 sets of 15 reps
- Dumbbell Floor Press- 2 sets of 12 reps
- Single Arm Dumbbell Row- 2 sets of 12 reps