Basics of gym strength training

This is a conversation I have regularly with people who are experienced with strength training at a typical gym (Goodlife, the Works, MAX, reps etc). They’re picking exercises they feel they can execute safely and correctly but aren’t sure how to organize their workout, sets, reps, etc. Here are some key points that I try to convey in that conversation.

1. Intensity

This refers to how many repetitions you can perform of an exercise based on the movement, resistance, speed/tempo and rest time. To keep things simple I consistently give this rule of thumb for appropriate intensity:

With appropriate intensity it should be challenging to complete an exercise 10 times

This means you’ve picked a movement, weight and rest time that allows you to complete it 10 times in a row where the last few repetitions were far more challenging than the first few. More intensity will allow fewer repetitions, once you pass 10 repetitions the intensity may be too low to stimulate muscle growth. High intensity requires more rest time and has a higher risk of muscle strain. Lower intensity allows less rest time and lower risk of muscle strain.

2. How many sets and exercises

Your muscles respond well to the stress that comes from at least 15 sets of exercises for a body region. This doesn’t mean 15 sets of one exercise. I’d suggest spreading that out over 2-3 sets of 4-6 exercises per body region.

3. Recovery time between exercises

This is an important part of training with a lot of numbers thrown around by trainers, bloggers etc. It relates back to intensity and your own aerobic fitness. As a simple rule of thumb I’d expect at least 30 seconds between the sets of any exercise. If you are still catching your breath from an exercise give yourself longer. If the next 10 repetitions at the same intensity become very difficult that may dictate your recovery time as well. Don’t assume every exercise needs 2-3 minutes rest between every set. You may be cheating yourself out of a great cardiovascular challenge with too much recovery time between sets.

4. Recovery time between workouts

An incredibly important factor that is often missed. This refers to the between workouts for a particular body part. Your muscles need 48-72 hours to appropriate repair and improve before they’re stressed again.

5. How do I gauge progress?

Gauge success by knowing you completed the desired volume of training 2-3 set of 4-6 exercises and with an intensity that challenged you to complete 10 repetitions. Over the coming weeks maintain the volume and see the intensity start to creep up and hopefully your required recovery time between exercises lower down closer to 30 seconds. Don’t base your success on how sore you’ve made yourself.

 

In summary a good organization for weight training would involve 2-3 sets of 4-6 different exercises for a body region. For each exercise aim for an intensity that makes 10 repetitions challenging. Give yourself 30 seconds or more to recover between sets and 48-72 between complete workouts for a body region.

Shovel Right, Shovel Light

Most people warn that shoveling to hard will give you a heart attack. While that risk is present the most common result of snow shoveling is a sprain or strain injury and it affects more people than you’d expect. Here are some tips to better prepare you for that next day in the driveway.

Shoveling is exercise

Accept this fact and you’ll fair much better. Getting out for a good shoveling session starts with the right gear. Warm, comfortable clothes and shoes with good traction is an important start. Like any other exercise it’s best to begin with a warm up. Take a brisk walk up and down your street and follow that with some light stretching. This could be as simple as giving yourself a nice big hug to jump start those shoulders, some light bending from side to side to loosen up that torso and take a few long strides steps to get those legs prepared.

Know your limits and rest when you need it. Each lift of the shovel should not feel like you’ve just set a personal best in weight lifting. Stay within your limits. Once you’ve done a dozen or so snow pushes or shovel lifts take a short break and strike that classic ‘elbow on shovel’ pose. This will let you recharge for the next round.

Finally, end that workout with an appropriate cool down. Take another stroll down the street and let those muscles relax with a light stretching session.

 

Out-smart snow

Your trusty shovel may be your greatest ally or leave you feeling better off with a spoon. Selecting a good shovel is key. Consider these points when selecting your shovel.

  • push style shovels are your best bet
  • a modest size blade helps you lift light
  • an ergonomic handle does make a difference
  • pick a handle length that lets you stay upright as your work
  • a slippery blade coating will keep snow from weighing you down

Plan ahead for the next snowfall and be proactive by heading out for a light shoveling session every 5cm or less. This will let you shovel lightly more often and take good size breaks in between. This will help you avoid trying to take 20cm or more of snow at once. Most often it’s large snowfalls that lead to shoveling related injuries.

Finally, there is always bad techniques in shoveling that can lead to injury even with the best of shovels. These technique tips can help you become more efficient and reduce your risk of injury.

  • Keep your nose between your toes to avoid twisting your back
  • Push the snow instead of throwing when possible
  • Bend your knees to let your legs do the work
  • Keep your head up to help you maintain good back posture

If done right shoveling can be a rewarding and healthy activity. Remember to treat shoveling like exercise by using the right gear, warming up and cooling down. Outsmart the snow by planning ahead, shoveling small amounts often and using the right shovel to it’s full potential. Like all activities you can expect some mild soreness that day and the next, if it goes beyond a couple days, seek professional care.