Editor's Note: This is part of a series called, "One GREAT Answer." Each week we ask our readers what they want to know, and take their questions to the world’s smartest experts.
“I’m stuck in a rut and want to get back in the gym, but I have no idea where to start. What’s the best way to start a new fitness routine?” –Paul, Minnesota
Most people know the saying, “Go big or go home.” And while it’s an ambitious mentality, it’s probably the worst thing you can do when starting a new fitness program. “It’s better to do too little than too much if you want to set your body up for the most success,” says Eric Cressey, MA, C.S.C.S., owner of Cressey Performance, just outside of Boston, Massachusetts. Because your muscles will take some time to adapt, you’ll see more progress if you focus on free weights and cables (not machines), and perform exercises with perfect technique rather than loading up the weight or doing endless reps or sets. Remember: the goal is to see results, not hurt your body.
Cressey likes to break beginner programs into four components:
1) Foam rolling: Which will improve the quality of your muscle tissue and limit injuries
2) Dynamic flexibility: This isn’t your typical sit-and-reach approach. They’re active exercises that are fun and fast.
3) Strength training: All you need is 35-45 minutes. No more.
4) Cardio: Either intervals or other variations.
Whether you’re a man or woman, Cressey recommends using the similar approach to training. (Yes, exercise really can be gender neutral!) Beginners, regardless of gender, respond best to exercises that force you to use your big muscles. That means men will build muscle and burn fat, while women will lose inches and look longer and leaner.
Start lighter with everything you do and focus more on consistently making it to the gym 3 times per week. You’ll find that you should be able to become stronger or improve your endurance every week if you give your body enough time to rest. Don’t go crazy and change up exercises every week, says Cressey, who developed the book Show and Go. Instead, follow a program for 4 to 6 weeks and then make a change. This ensures you don’t get too sore after every session, which can prevent you from seeing progress.
- Adam Bornstein
Have a question for me or want more health or fitness information? Follow me on: Twitter @BornFitness, Google+, or Facebook
Member Comments