At First Capital Gym, strength training has and always will be the cornerstone of our program.
We always understood that strength training is the most important quality in any fitness program. Back when we opened in 2018, the craze was bootcamps, in home programs, and Zumba (remember that).
We decided to take a different approach. Rather than following the latest fitness trends, we focused on helping people build strength safely, effectively, and consistently.
Now with the popularity of GLP-1 and more people wanting to be healthier, strength training is now extremely popular. The problem is most people (along with other gyms and trainers) don’t know how to do it properly.
York, Pa fitness training
There are an infinite amount of programs out there and most of them will work if you do what they say. For this, we are looking at a typical busy adult, with 2 kids playing sports that can’t spend 8-10 hours at gym.
For this, we would be looking at 2-3 total body strength training sessions per week focusing on exercises that can be done safely and that target multiple muscle groups at one time. For example, instead of doing bicep curls with a dumbbell, we would look at performing a squat with a curl. That way, you’re working multiple muscle groups in one exercise. You’re looking to perform exercises that give you the biggest bang for your buck!
As far as sets and reps, you would need to manipulate this a little more. But typically you would need to do 2-4 sets of 3-12 reps. I know that’s a wide range but that’s where a coach can help you.
Before starting, we always recommend of getting a movement screen of some sort to make sure the exercises you are doing is safe. At First Capital Gym, we always screen our new members when they come in the door.
Again, strength training is extremely important. When done right, it will increase muscle mass, boost your metabolism, increase bone density, protects your joints, makes everyday tasks easier, and will increase your confidence.
If you’re someone 40+ living in York, PA who wants to start strength training but don’t know where to start, we have 2 beginner programs that have helped hundreds of people 40+ get in the best shape of their lives with as little as 2-3 workouts per week.
CLICK HERE for more information to see if our program is for you!