Consulting strength training professional advises following these three essential guidelines for beginners
In the world of fitness, Steve Stonehouse is a renowned figure, known for his expertise in strength training and running. For those new to the strength training scene, Stonehouse offers some invaluable advice to help you get started.
First and foremost, it's essential to focus on daily movement and regular workouts. Rack up your step count daily, and in addition to your weekly workouts, aim to increase your daily movement. Stonehouse advocates for "movement-specific" exercises, focusing on patterns like pushing, pulling, hinging, and squatting.
When it comes to equipment, Stonehouse advises choosing equipment that fits your needs. When selecting a squat rack, for example, he suggests focusing on racks that fit the space and user height, and ensuring the quality and steel thickness match your expected use and weight loads. Safety features like safety bars and a wide base are crucial for preventing movement during lifting.
Proper use of safety features is another key aspect emphasised by Stonehouse. Safety arms (or safety bars) on squat racks are essential for beginners lifting weights safely. These safety features assist if you fail a lift, providing an added layer of protection.
Beyond equipment-focused tips, it's important to remember that form is crucial in strength training. Start with mastering form before adding heavy loads, as this is essential for injury prevention and effectiveness. Maintain a straight back, slight knee bend, keep weights close to the body, and progress gradually.
Building up strength progressively and creating consistency and motivation are also vital strategies. Visual cues, reward systems for daily exercise build-up, and other tools can help you stay on track.
Lastly, if you spend most of your day sitting, it's important to get up regularly. Your body adapts to a sedentary lifestyle, so regular movement is key. Try doing a three-step stretching routine every hour to stay limber, and make it a habit to get up from your desk regularly.
In conclusion, Steve Stonehouse's advice for strength training beginners revolves around focusing on movement patterns, choosing the right equipment, prioritising safety, mastering form, and creating consistency. With these tips in mind, you'll be well on your way to building functional strength for daily life and growing stronger overall.
- To build functional strength and daily life fitness, Steve Stonehouse suggests focusing on regular workouts and increasing daily movement, emphasizing movement-specific exercises like pushing, pulling, hinging, and squatting.
- When choosing equipment, Stonehouse advises prioritizing the fit of the equipment to your needs and space, paying attention to the quality and steel thickness of the equipment, and ensuring safety features like safety bars and a wide base are included.
- As an added layer of protection for beginners, safety arms (or safety bars) on squat racks are essential, as they provide assistance if you fail a lift.
- Proper form is essential for injury prevention and effectiveness in strength training. Stonehouse recommends mastering form before adding heavy loads, maintaining a straight back, slight knee bend, keeping weights close to the body, and progressing gradually.
