Building a Sustainable Resistance Training Program

Introduction

Embarking on a resistance training journey isn't about lifting the heaviest weights from day one. At Not a Sprint, we believe in building strength gradually and sustainably. This post will guide you through creating a resistance training routine that fits your life and sets you up for long-term success.

Understanding Your Goals: The Foundation of Your Strength Journey

Before you pick up a weight, take a moment to reflect on your goals. Are you aiming to build muscle, increase overall strength, or improve your functional fitness? 

 Step 1: Write down your specific strength goals. Instead of a vague "I want to get stronger," try "I want to be able to do 10 pushups," or "I want to squat my body weight." These concrete targets give you something tangible to work towards.

Start Slow and Stay Consistent

1. Start Where You Are: Your body needs time to adjust to resistance training. Begin with bodyweight exercises or light weights and gradually increase the load.
2. Create a Realistic Schedule: Consistency is vital. Whether it's 15 minutes of resistance training daily or three longer sessions a week, choose what you can realistically maintain.
3. Choose Your Time: Find a time for your resistance training that fits your schedule and energy levels. Some prefer morning strength sessions; others find it easier to lift weights in the evening.

Building Your Sustainable Resistance Training Plan

For Beginners or Those Returning After a Long Break:

1. Week 1-2: Start with bodyweight exercises 2-3 times a week
2. Week 3-4: Introduce light weights or resistance bands
3. Week 5-6: Begin a structured routine with slightly heavier weights

Compound Movements: The Foundation of Your Routine

Compound movements are exercises that work for multiple muscle groups simultaneously. They form the core of an effective resistance training program. They mimic everyday movements like standing, lifting, and carrying things, which help you maintain an active lifestyle through old age. Here are some fundamental compound movements:

1. Squats
2. Deadlifts
3. Bench Press
4. Overhead Press
5. Rows
6. Pull-ups/Lat Pulldown

Suggested Workout Splits

Total Body Workout (3 days per week)

• Monday, Wednesday, Friday:
  • Squats (3 sets of 8-12 reps)
  • Bench Press or Push-ups (3 sets of 8-12 reps)
  • Rows (3 sets of 8-12 reps)
  • Overhead Press (3 sets of 8-12 reps)
  • Lunges (3 sets of 10-15 reps per leg)
  • Planks (3 sets of 30-60 seconds)

Body Part Split (4 days per week)

1. Monday: Chest, Triceps and Core
   • Bench Press (2 sets of 8-12 reps)
   • Incline Dumbbell Press (2 sets of 8-12 reps)
   • Triceps Dip or pushdown (2 sets of 10-15 reps)
   • Planks (3 sets of 30-60 seconds)
2. Tuesday: Back, Biceps and Legs
   • Rows (2 sets of 8-12 reps)
   • Biceps Curls (2 sets 8-12)
   • Overhead Press (2 sets of 8-12 reps)
   • Lunges (3 sets of 10-15 reps per leg)
   • Squats (3 sets of 8-12 reps)
3. Thursday: Repeat Monday
4. Friday: Repeat Tuesday

Wednesday, Saturday, and Sunday are rest days (light cardio is okay). Remember, these are suggestions. The best routine is the one you'll stick to consistently.

Listening to Your Body: The Key to Longevity in Resistance Training

1. Rest is Crucial: Include rest days between resistance training sessions. This is when your muscles rebuild and grow stronger.
2. Good form over high weight: Focus on perfecting your form with lighter weights before increasing the load. This prevents injuries and ensures you're targeting the right muscles. It would be best if you lifted a weight that is heavy enough that the last few reps feel heavy—but not so heavy that you have to use poor form to complete the reps.
3. Progressive Overload: Gradually increase the weight, reps, or sets over time. This is how you continue to make progress without overwhelming your body.

Tracking Progress: Celebrating Every Strength Gain

1. Keep a Workout Log: Note the exercises, weights, reps, and sets. This helps you see your progress over time.
2. Regular Check-ins: Reassess your strength every 4-6 weeks. Can you lift more? Do more reps? These are signs of progress.
3. Celebrate Small Wins: Did you complete all your planned sessions this week? Celebrate it. Increased your squat weight? That's a win—these moments of acknowledgment fuel long-term motivation.

Conclusion: Embracing the Strength Journey

Remember, in the Not a Sprint philosophy, there's no such thing as lifting too light or progressing too slowly. Every resistance training session is an opportunity to build strength and the habit of showing up for yourself. Whether doing bodyweight exercises at home or lifting weights at the gym, the key is finding a resistance training routine you can consistently maintain. Your future, stronger self will thank you not for the heaviness of your lifts but for the consistency of your effort. Your sustainable strength journey begins now.