I would recommend the fitness wiki beginner routine. It also has a page where the main lifts are explained.
It is a basic 3 day program where you alternate between two workouts (A & B). So week 1 your would do A-B-A and week two you do B-A-B.
It has the basics with squats, deadlifts, bench press and overhead press so excellent for someone just getting into it.
The program set up and progress is pretty basic and well explained so a great starting point.
I've been thinking about selling my cheap folding bench press and Bowflex to make space for this power rack. It's the newest design from the chinese manufacturer. Early reviews seem positive, but it seems to be less than two months old.
I know these companies made another cable power rack (which people liked, but it seemed to have a 4:1 pulley ratio, while this one has a new 2:1 ratio). So I'm curious what feedback people have about these brands
Lifting your heels when squatting indicates that you're not squatting correctly. If your heels are lifting up it's because you're leaning too far forward with the bar as you go down and up, instead of having the bar go straight up and down with no front-back movement. The weight you're using may be too heavy, or you may not be paying close enough attention to the path of the bar on the way down and up. Wedges aren't going to prevent you from leaning forward and your heels lifting.
(Not saying there's no reason for wedges--there are! Same with lifters! But they're not a solution to the problem you're experiencing. I don't use them, but a quick Google search does say that ankle flexibility is one of the reasons, so sure--use them for that! But it would be good to also fix your form in tandem with using wedges.)
It was great and went way beyond expectations. I started aiming for a pace of 5:15 minutes/km, but about half way, I decided to increase pace to about 5:05 so I could hit the 5:10 average (which I did).
I've signed up for Copenhagen Half Marathon in September and this was my first full distance trial to test out my fitness, form on the distance and preparation strategy (carb loading, hydration, etc.) and get an idea of the right pacing.
Based on this trial, my goal will be <5:00 per km (i.e. 1h 45 m). This should be achievable with 10 weeks of training and as the race route has much less hills (i.e. is flatter and thus faster).
The routine I'm working off has me doing two upper-body lifts, one-lower body compound lift, and one upper-body accessory lift twice a week; and one upper-body lift, two lower-body compound lifts, and one lower-body accessory twice a week. And then there are two days that I take to mean, "eh, do whatever compound/accessory work you want." (Those days are supposed to be structured around cardio, but I get enough non-gym work there that it's like, whatever.)
I mix the lifts up every five weeks, so maybe for one cycle I focus on improving 2 count-pause bench press for one of the upper body compound lifts and then for the next five-week cycle I focus on the close-grip bench instead. Keeps me from getting bored. (I ran the same routine for three years at one point without any progression. I don't know why I was convinced that programming didn't matter--it does!)
Might have thought it didn't matter since in the beginning it probably isn't super important at least things can be simple.
It certainly can become useful to mix things up after a certain point. Even simple stuff like doing low reps heavy one day and high reps light another. And then people who are more advanced will often get a lot more complicated.
As the other poster said, it depends entirely on your goals--but I'll add that your goals should be driven in part by what is fun and interesting to you. Working out at a gym should be fun. If it's not, change it up until you find something you like.
For your goals, I'd drill down and figure out what "self-improvement" you're really interested in. It kind of sounds like you want to become stronger. If that's right, it's worth asking stronger how? Stronger at what? Lots of people measure strength by their one rep max, but honestly? Improving your 5 rep max at a particular niche exercise is just as valid a way to gauge strength improvement if you hate going ultra-heavy. Similarly, a lot of online resources focus on the squat, bench, and deadlift, but if you really don't like deadlifting... then don't 🙂
I know nothing about competitive ballroom dancing, so I don't have a great sense of whether strength would augment or inhibit your ballroom dancing goals. (I think it's incredibly unlikely that strength would inhibit your ballroom goals, but again, I know nothing about the sport so I recognize it's possible.) If there's some ballroom dancing move that additional strength would help you with, then (as a starting point) you could focus on movements that build strength there.
"Healthier" as a goal is a little vague, but as a starting point physical activity guidelines recommend two days a week of resistance training. If you start by checking that box, you're already getting "healthier," and if you're making yourself do it two times a week, you're also practicing discipline. (The guidelines also recommend conditioning, but I'm guessing that 8 hours a week of competitive ballroom checks that box.)
What kind of resistance training have you done before, what are you interested in doing, and how comfortable are you with barbells?
I don't know how to squat, bench, deadlift, etc. so I guess learning that would be a good first step. :/
I don't want to sound like "ooh, I'm afraid if I go to the gym I'll get uncontrollably bulky," though I would prefer to specialize in exercises that build core strength and control, which I think means I should go for more reps instead of higher weight?
I don't foresee strength training interfering with ballroom dancing. The sport is very focused on posture, control (precision; contrasting stillness and movement), endurance, and fluidity.
As far as resistance training experience: the house I lived in in undergrad had a bench press... I probably don't have much experience in this area, hence the uncertainty. In fact, I have always favored bodyweight exercises over equipment. I'm not sure if it's a true partiality or a result of my lack of familiarity with the equipment.
One thing I have noticed is that when I exercise alone, it's more difficult to do consistently, but if I have someone to go with (e.g. a friend at the climbing gym, a dance partner), then I find it easy to fulfill those commitments.
Squat bench and deadlift are useful to learn if those are exercises you want to do. 😉 If so, this video lays out considerations when squatting, as well as how to. It'd be helpful to watch that, try squatting for a few workouts, and then learn about common squat mistakes. Similar resources exist for the bench and deadlift. But again--you can get stronger without doing these, it depends on what you're measuring.
I've never myself focused on strengthening my core, I've always let squats and deadlifts be "enough" for me, but that's because I'm really focused on powerlifting (that is, squat, bench and deadlift). I do throw in ab and oblique exercises like planks and GHD sit-ups because they can be useful supplements for my goals, but I'm never really focused on them, so if I'm not feeling it... I just don't do them lol. (I'm also not sure how you could measure core strength. Longest plank? Amount of weight at a set of 20 GHD sit-ups? I'm sure there's a way! I'm just not the right person to ask, unfortunately.)
I wouldn't worry terribly much about rep or weight schemas as a beginner. Basically any template you follow for any exercises will get you stronger doing whatever is in the template. After you finish some beginner programming, you can start to really hone in on your goals--it will help to have had some experience to get to know what you like and don't like and what's fun and not. For something focused on the power lifts, you could try something like this. (Looks like that template doesn't include any accessory work, but feel free to throw in whatever after completing the main lifts. Arms, abs, leg isolation exercises, whatevs. The conditioning they recommend you're almost certainly getting with ballroom.) But there's also olympic lifting, which you could find more interesting.
If we were close, I'd offer you to join me for a workout or two, but sounds like you're not nearby (many crossfit gyms near me--and too bad there aren't any near you, it's a great way to become familiar with weight training). So I feel you on being intimidated. TBH, it's fine to go and just do movements with absolutely no weight on the bar for the first day or two or whatever so that you just become familiar with squatting (or whatever), and then to start adding some weight. And m/fitness has a microblog that people seem to be posting their workouts too, if you're aiming for a little bit more accountability than none whatsoever 🙂
Do you have a particular goal in mind? There are lots of workout plans available online that could be a great starting point. One I've used in the past is the Nike Training Club App. It will ask you a few questions on your intentions, and recommend workout routines. Bodybuilding.com is another popular one.
With that said, have you ever considered CrossFit? I realize the barrier to entry can be intimidating, but I would recommend doing a "discovery session" with a gym. Here are the reasons that I find CF work great for me:
You have to schedule a class time, this helps keep me accountable.
Each class has a "WOD" or Workout Of (the) Day, this means no planning is required on your own.
There is a coach present in each class to provide instruction for each movement, and provide modifications where required.
Welcoming environment. The CF gyms I've been a member of are very welcoming and non-discriminatory.
All members cheer each other on during the workouts and there's always a great energy in the room, a sort of "we're all in this together" comradery.
There is always the equipment you need available, because classes are scheduled.
In a CF "discovery session" you typically receive something like:
5 x 1-on-1 classes with a coach who will instruct you through each of the movements.
5 class punch card to attend regular workouts.
Not to say traditional gyms don't work for folks, but I think the pros of a CF gym with the additional cost outweigh the cons of a traditional gym from my experiences.
Thanks for the info! I guess I hadn't really considered CrossFit. Unfortunately, after a quick Google Maps search, it appears that there are not CrossFit gyms close to where I live.
I do use the Nike Run Club app, so maybe the Training Club app you mentioned could be a good next step.
My goals: mostly self-improvement, becoming more disciplined, and healthier. I'm already working on my diet; this seems like a good next step. Due to my experience with dancing, I'm decently flexible, at least for a dude, but I would not describe myself as strong, which, for someone of my age and health is a gross misuse of resources.
Macrofactor for calorie tracking. It does an amazing job of calculating your TDEE based on your caloric intake and weight.
For tracking weights, I use Fitnotes. No particular reason, really. I tried a bunch of apps and felt like I had some issue with all of them. I ended up settling on Fitnotes.
Second for Fitnotes. It's simple, customizable, and stable. Plus it can automatically create backups as well as export your data to csv if/whenever you need.
@mmmplak
I have garmin watch so I use garmin connect app. it has a feature for planning your weight training routine. I use it because I don't want to drag my phone into the gym. it allows me to do everything through the watch.
I also use Simple Workout Log. it is indeed simple and I love it.
I’m contemplating whether to get a Garmin watch - eyeing on the Instinct model. Unsure if it syncs well with Apple Fitness. My Apple watch is serving it’s purpose but I’d love to have a simpler, fewer apps?, better battery watch.
Nike Run Club for runs. It usually works well with my Apple Watch (lately there’s a weird battery issue though). It then syncs the info to my phone, so I can see stuff like cadence, elevation, heart rate, pace, distance, etc.
Apple fitness for everything else really. The yoga, strength, hiit, etc classes are easy to access, and nicely varied. Plus I can do it all without having to step foot in a gym. Huge bonus to me.
MyFitnessPal for tracking calories. I tried LoseIt when MFP took away the barcode scan tool, but came back because I like the UI much better.
The MyFitnessPal was useful for tracking calories when I did that in the past. If I remember right it had a lot of stuff already entered so you could just search and select rather than manual data entry all the time. Also useful for tracking and planning macros.
Now days I'm mostly just concerned about getting enough protein and don't really worry about much else.
If you know the exact name of something, you can use the MFP search, and it usually comes back with a handful of matching items. It used to be that you could use your camera to scan the barcode on the packaging, and it would populate all the info. They unfortunately made that a "premium" feature, which I get, but is really annoying.
I'm a boredom eater, so I HAVE to track, or I'll find a way to eat like 3k calories a day. Not because I'm actually in need of the calories, mind you.
Handy for my "grease the groove" style training to track the smaller sets through out the day. The custom exercises are useful for the weighted calisthenics movements that aren't there by default. Monthly Pro doesn't quite seem like it's worth it to me for the cost they're asking but I would pay like $20 for unlimited routines and exercises. The free tier does give me enough as I only need 3 routines and a handful of custom exercises.
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