No matter what modality you choose for strength training, the principle is always the same – overload! However, you must do so with a strong foundation… here’s what I mean by that; LARGE MUSCLE exercises give you the best foundation for a successful program. And, best of all, you can use your body weight! Rather than complicating strength training, start with a strong but simple foundation. Could six exercises work your entire body? YES! And better yet, it’s simple and doesn’t take an hour in the gym.
Let’s apply the F.I.T.T. principle for strength training. Frequency: Unless you are doing an advanced program working designated muscle groups on different days, you need a day of rest in between your work days. Intensity is simply overload, the last two repetitions should be difficult to complete, but with great form! The Type can vary: bodyweight, resistance bands, kettlebells, dumbbells, machines, or a combination! Time is typically measured in repetitions, but may be timed as well.
Get Started: Take the example above and start with a progression of doing each exercise for 30 seconds. (That is a 3-minute workout!) Do that 3 times this week. Day 2, repeat the sequence 2 times. Day 3, repeat the sequence 3 times! VOILA–In less than 10 minutes, you will have a challenging and effective workout!
Pro Tip: Grab a resistance band or a set of free weights for the Biceps and Triceps!
If you don’t enjoy exercising or don’t have the time, this is a great way to start. KEEP IT SIMPLE & MAKE IT HAPPEN! You can build on your program as you progress…and don’t forget, consistency is KEY!
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