Training programs designed to suit the individual
There are a number of reasons why people don’t like training in a gym, and the most common complaints I hear are; it’s boring, I feel intimidated, or in the case of women – “I don’t want muscles like a man”.
I can understand all of these concerns; however they can all be addressed.
Firstly, the boring issue; I’ve been training for more years than I care to remember but at 50rys+ I appreciate the benefits. More importantly though I change my training routines regularly, usually every 2/3 months, as your body gets used to doing the same repetitive exercises, this also helps alleviate the boredom issue.
Feeling ‘intimidated’ I can well understand, I see it often when folks walk into the gym for the first time, usually just to have a look around. The first step is just getting through the door and the expectation of seeing bronzed toned bodies throwing weights around and running like a gazelle on the treadmill. Well this isn’t California beach unfortunately, just a Wellness gym where the majority are simply trying to make a difference to their general well being. I’ve trained in many gyms over the years and I have to say here at Harton you’ll get a warm welcome regardless of your personal goals, we’re not here to judge, just advise.
Tailoring a personal program should take into account what you’re trying to achieve and for women don’t discount resistance/weight training as it has many benefits (as discussed in a previous blog). When tailoring a resistance program you will do a number of sets, anything up to 20 per routine.
- A set is a number of reps (repetitions) grouped together without stopping.
- And reps are the number of times an exercise is performed in one set. For example 4 x 10 bicep curls = 4 sets of 10 reps.
The number of reps and sets will then determine the effect the exercise has on an individual. As a general rule
- 6-12 reps will develop improved muscularity and strength.
- Anything above 12 reps up to 20 will improve toning and endurance.
If you don’t take a rest between sets you will quickly fatigue, this is down to how your body releases its energy when weight training which is different to a C.V (cardiovascular) workout.
- For endurance, use shorter rests, 20-45 secs.
- For fat loss, 45-90 secs.
- For muscular size and strength, 90 secs – 3 mins.
As you can see, training routines have to suit the individual and their personal goals, so for women, lifting weights doesn’t necessarily mean building big muscles, but that’s your choice!