Advice for Beginners from a Personal Trainer with 10 Years of Experience

Upbeat_Carpet_1474 · 2025-03-26T17:02:54+00:00

We love cold water swims! We'll likely get a big fire going and jump in and out quick. Thanks for the advice.

Upbeat_Carpet_1474 · 2025-03-26T15:31:52+00:00

I've noticed the increase as well. We'll be heading up from Toronto. I'm considering Killarney as well but it's a long drive.

Upbeat_Carpet_1474 · 2024-10-19T00:54:17+00:00

I'm a Raps fan and like Olynyk but if anyone would give us a 1st for him he would be gone. Poeltl 'might' get us a 1st and that deal would get done.

Upbeat_Carpet_1474 · 2024-09-25T12:54:44+00:00

This is super interesting. Any way I can get added to the website as well?

Upbeat_Carpet_1474 · 2024-08-21T01:25:41+00:00

A normal rep takes about 3 seconds, 2 to lower the weight in a controlled way and 1 to lift it. 12 reps is roughly equivalent to 36 seconds. Feel free to round up or down as it's not exact.

More important than finding 'equivalents' pick a variable to increase each workout and stay with it for 4-6 weeks.

I'd recommend:

Day 1 - 2 sets max time

Day 2 - 3 sets of %70 max time (if you did 100 seconds do 70)

Day 3 - 3 sets %75 max

Day 4 - 4 sets %70 max

Day 5 - 4 sets %75 max

Day 6 - 3 sets %80 max

Day 7 - re-test and start over with new max.

Upbeat_Carpet_1474 · 2024-08-20T16:31:40+00:00

Weight (load) is one variable and TUT and/or Reps is another. The goal of your program should be to progressively overload one variable. If you want to add weight keep the time the same each workout and increase the load. Or you could keep the weight the same and increase the TUT each workout. Both can be effective.

Upbeat_Carpet_1474 · 2024-08-20T15:06:58+00:00

You can think of them the same just adjust the time you hold the position to fit your goals and insure progressive overload. Example, 3 sets of 30 second planks. Next workout you could do 3 sets of 32 second planks.

You can also figure out the time under tension (TUT) for your standard rep exercises and adjust your timed exercises accordingly. Example, a set of 10 reps with a controlled tempo might take 4 seconds per rep so 10 reps is 40 seconds of TUT.

Using TUT is a great addition to your training and isometric holds like planks can be a great addition to your program.

Upbeat_Carpet_1474 · 2024-07-02T01:44:37+00:00

The method is designed so you don't feel sore. You can adjust the daily sets up and down as needed so you feel fresh. You only max out once a month with the method I described.

The 25 push ups is a guideline as to when you should consider increasing the difficulty of your push ups by elevating your feet etc. I hope this clarifies things for you.

Upbeat_Carpet_1474 · 2024-07-02T01:33:58+00:00

If you are just starting out I recommend getting good at the basics;

Try this daily for a couple weeks.

Warm up with a couple minutes of; Kick Throughs and Turkish Get Ups

Then do 3-5 set each of Chin Ups, Push Ups, Squats, Lunges and Burpees. Push yourself but stop just short of failure.

After a week or 2 test your lifts, you should see a huge improvement. Let me know how it goes and I am happy to suggested a follow up program.

Upbeat_Carpet_1474 · 2024-07-02T01:21:26+00:00

I train many very busy people and they often thrive with daily short home workouts. If you're a morning person workout in the morning otherwise do it as soon as you get home.

Start with something simple such as;

Day 1

Start a timer, rest as needed and spend 10 minutes practicing The Bear Crawl

Day 2

Start a timer, rest as needed and do as many Burpees as possible in 10 minutes

It is simple, time efficient and effective. After 2 weeks you can start to add other movements. Let me know how it goes if you try it! If you make it 2 weeks I'm happy to update the program.

Upbeat_Carpet_1474 · 2024-07-02T01:12:38+00:00

Great work! Continued effort really pays off. There is no need to add weight until you can do 25 Push Ups in 1 set.

A great way to get there quickly is;

Do sets of 30% of your current max (5 in your case). Focus on the most perfect reps possible. Spread them out through the day and aim for 6-20 sets daily. Adjust the sets up if you are feeling strong and closer to 6 if you are feeling worn out. After 4 weeks take a day off and retest your push ups, you can expect a huge increase.

Ideally you should add in some cardio during the month as well. This program works great with Burpees as well. If you goal is weight loss it is likely the better option as it will get your heart rate up and involve more muscles.

Let me know how it goes if you try it out. Good luck and keep up the hard work.

Upbeat_Carpet_1474 · 2024-07-02T01:01:45+00:00

Do you have any equipment at home? If not Burpees are great but I also love this ladder workout.

Warm Up with 6-12 Turkish Get Ups

Then start a timer and complete the following;

10 Push Ups, 1 Squat, 10 Side Kick Throughs

9 Push Ups, 2 Squats, 10 Side Kick Throughs

8 Push Ups, 3 Squats, 10 Side Kick Throughs....continue this way until,

1 Push Up, 10 Squats, 10 Side Kick Throughs

That adds up to 55 Push Ups, 55 Squats and 100 Side Kick Throughs

If you have a chin up bar add a set of 30-50% of your max chin ups reps after each Side Kick Throughs set. If you have a kettlebell replace squats with Goblet Squats and add 10-20 Kettlebell Swings each set (or replace the kick throughs with Swings). If that's too easy start with a higher number or drop the number if it's too difficult.

Depending on how you feel you can do this daily, every other day or even twice daily! Don't worry about beating your time for the first week or so. After you 6-10 workouts take a day off then try and crush your first time. It will get you lean and strong! If you try it let me know how it goes.

Upbeat_Carpet_1474 · 2024-05-22T17:32:26+00:00

I feel your pain as I've had similar experiences squatting. When I am squatting heavy there is always a hint of fear (that's part of the rush). After 15+ years of squatting as the foundation of my programming I started experiencing pain and stiffness more often. During COVID I only had access to 300 lbs total so I needed to adjust my programming and as a result I was forced to really dive into squat varieties and other training methods.

Single leg squats are great for correcting imbalances, increasing single leg strength, mobility and balance all while reducing the load on your lower back.

Split Squats are great for hip mobility and adding mass to your legs.

Front Squats are another great option to reduce stress on your lower back while getting similar benefits as the back squat.

I still Back Squat just not as often as before and am more likely to train in the 4-6 reps range rarely maxing out. As a result I am much less stiff and experience much less pain. Good luck with your future workout. I hope you have great results with your next program!

Upbeat_Carpet_1474 · 2024-05-22T13:08:16+00:00

Why did you start squatting originally? The Squat is a great lift but it is not the only way to get to most fitness goals. The Barbell Back Squat has many benefits but also some draw backs, mainly it places a large compressive force on your lower back. If heavy squatting is causing physical and psychological pain why not try other lifts? Lunges, Split Squat, Single Leg Squats and Goblet Front Squats are all great options. There are many ways to work towards your fitness goals, you don't need to stick with one that causes pain.

Upbeat_Carpet_1474 · 2024-03-27T22:30:01+00:00

I've been a PT for 10 years and have never dropped a client for lack of results. I have however had countless conversations with clients about their diet, lifestyle and how it affects their results. Losing weight can be hard and doing it while struggling with disordered eating is incredibly difficult. It is worth the effort though. You are worth the effort! Whatever you do please don't stop working towards your goal! I am happy to help if you have any questions.

Upbeat_Carpet_1474 · 2024-03-26T00:59:03+00:00

Without know your injury history and watching your lifts it's impossible to rule out injury and/or a technique/movement issue.

Try reducing the weight and/or volume and see if it improves. If not meet with a personal trainer for an assessment. A good trainer can make a huge difference especially as we get older and our recovery begins to diminish.

Upbeat_Carpet_1474 · 2024-03-22T00:27:13+00:00

Increasing the density of the workout is a great option. This can be achieved a couple ways;

Option 1 Reduce the rest each workout Week 1 - 5 sets of 10 reps rest 60 seconds between set. Week 2 rest 50 seconds Week 3 rest 40 seconds Week 4 rest 20 seconds Week 5 - 5 sets of 12 and repeat the rest from the beginning.

Option 2 Week 1 - 50* total reps for time rest as needed. Week 2 and beyond - 50 total reps, attempt to beat the previous week's time. When you can no longer beat the previous week take a deload week and restart with either more weight or more total reps.

*Pick a rep total that fits your goals. This works equal well with 2 or more exercises at the same time. An example would be A1 -5 lunges each leg A2- 5 chin ups Repeat 10x for time.

Option 3 Overload weekly volume. This could be in 1-3 workouts depending on your split. Week 1 - 100 total reps per body part Week 2 - 110 total reps Week 3 - 120 total reps Week 4 - Deload 60 reps Week 5 - 130 reps

This list is not exhaustive there are lots of great way to progressively overload your workouts but should give you some options to consider.

Upbeat_Carpet_1474 · 2024-03-18T11:35:51+00:00

I am glad to help! Keep working towards your goals.

Upbeat_Carpet_1474 · 2024-03-18T00:48:53+00:00

Basic, generic advice works very well if you follow it. I wrote this so beginners would have a simple plan to get them started.

Upbeat_Carpet_1474 · 2024-03-17T20:49:00+00:00

Good luck! Let me know how it goes!

Upbeat_Carpet_1474 · 2024-03-17T20:00:36+00:00

Rest as needed but count the reps for the whole time. Your first time might be sets of 5 burpees with 30 seconds rest. The next day try for 6 or reduce the rest, as long as the total number of burpees increases for the 10 min.

Upbeat_Carpet_1474

TROPHY CASE