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Weight/Resistance Training: 3 Steps To Get Started & Succeed

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Welcome back to Chat Sh*t Get Fit. In this episode, we discuss everything weight/resistance training from why you should do it from a health standpoint to stating and explaining 3 steps to getting started and succeeding in this type of training

  1.  Establishing Your Own Personal Why (Try something new? A specific goal such as competing in a weight-based sport, or joining something like the armed forces.)

  2. Understanding Load Management (Not doing too much too soon, looking at the data on how much is actually required and the best way to tackle this)

  3. Removing The Fear of Movement (Get stuck in! If you've nailed 2, movement won't hurt you!)

 

This episode is aimed at beginners/novices however anyone can find value especially coaches that may find value and use some of what's been discussed going forward. Resistance training is fantastic so let's remove the barriers and get everyone in the gym young, old, male, female, other and reap the benefits that come with resistance training.

 

Want to support the Podcast? We have a discount code (PRIMAL10) for a fantastic coffee brand. Cannonball Coffee. Great tasting and super powerful which WILL give you a boost in the gym. We spoke to Cannonball Coffee on a previous podcast and you can listen to that here to see why we are such fans. So if you want to support us in some small way and get some great coffee head to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off any order.

 

Want to join our fitness community Train Primal?  We have limited spaces to work with us on a 1-1 basis where we provide bespoke coaching to ensure your goals are expertly met! As discussed in this episode we want to help you if you do need it. This episode should have provided everything you need to get started but if you want to accelerate the process and guarantee results then check out this link and get stuck in today. All details for this can be found here.

 

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

 

Find us on Instagram

@bill_primal

@coachtomreardon

 

Website: www.chatshitgetfit.com

Email: csgfpodcast@gmail.com

 

Studies Mentioned

Self-Selected Resistance Exercise Load: Implications for Research and Prescription

Resistance training is medicine: effects of strength training on health

The Physical Activity Guidelines for Americans

Dose-dependent association between muscle-strengthening activities and all-cause mortality

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

Protein to Maximize Whole-Body Anabolism in Resistance-trained Females after Exercise

How much protein can the body use in a single meal for muscle-building?

Effectiveness of a 2-Week Strength Training Learning Intervention on Self-selected Weight-Training Intensity

Applications of the dose-response for muscular strength development

Strength training with repetitions to failure does not provide additional strength and muscle hypertrophy gains in young women

Accuracy in Estimating Repetitions to Failure During Resistance Exercise