Could you give me a lift please?

I love training horses at my farm, Parkway Stables. Although every 2-year old is different, there are foundational principles that apply to every horse. For example, don’t ask for too much too soon and stop pushing when a young horse gives the correct behavior. Reward or mark that behavior, end the session, and try again tomorrow. In other words, don’t overwhelm a beginner. Quality sessions with a plan are better than random activity without purpose. 

The same is true for learning how to lift weights. I recently invited a couple to join me for a leg workout at Curtis Bartlett Fitness Center in my hometown. They were eager to lose weight and get into the best shape of their lives and thrilled to follow my routine. They never returned and when I asked why the response was, “we could not walk without grimacing for 3 days.” The best plan is one that you will do consistently. Before I share my personal lifting routine, three foundational principles:



1.   Learn proper technique and prioritize correct form over heavy weights. Just like a horse trainer learns to read her horse, learn to read your body. Some days I go heavy and other days light because my strength varies according to what else is going on in my life (sleep, stress, food intake). Less weight with proper form and mind/muscle connection creates significant gains with less risk of injury.

2.   Regardless of the muscle group, have a warm up plan. When I hired a body building coach, I learned that a great workout starts with priming the body to reap the most benefit from your session. Warm up those muscles with low weight and high reps. This one tip alone will enable me, Lord willing, to be lifting until the very end of my time on earth.

3.   Your purpose will determine your plan. If building muscle mass to compete in a competition is your goal, you will kick butt five days a week. If you are lifting for overall health and wellbeing, you might choose a 3-day split. Whatever you do, keep lifting and reap the benefits of strength training – bone health (by age 40 we start losing bone mass), less visceral fat in and around our vital organs, increased energy levels, improved mood, better mobility, enhanced brain health, and a longer lifespan with compressed morbidity.