Wednesday, March 26, 2014

Be Your Own Personal Trainer: 4 Tips for Strength Training On Your Own

Be Your Own Personal Trainer: 4 Tips for Strength Training On Your Own

How to maximize muscle-building time—no giant trainer bill required

Six weeks ago, I decided I was ready to inch away from the cardio equipment and pump some iron. I signed up for my gym's six-week training camp program, ETC, so I could tone up and build up my strength-training self-confidence. (You can try the program for yourself—and get all six weeks of workouts—here). 

Now that the program is over, I need a game plan for maintaining those hard-earned mind/body benefits moving forward. So I turned to Marybeth Weiss, a T4 Coach at Equinox Columbus Circle, for tips on how to strength train on your own—starting right now.

Make Very Specific Plans
Because I had registered for ETC, I felt accountable and didn't miss a single session. I didn't have to wake up and make a split-second decision as to whether I should sleep in or go for a run or hit the gym or ride my bike—I had a plan. That's the key, says Weiss. Her advice: Pencil workouts into your cal to get a similar effect. I'm trying to do this a week in advance and be as specific as possible. (For example, Thursday: 30/60/90 class at my gym; Friday: five mile interval run with one mile warm-up, two miles at 8:30 min/mile pace with 200 meter recovery in between each, one mile cool down; Saturday: Strength train at my gym with this plan, etc.)

Set SMART Goals 
That is, ones that are Specific, Measurable, Attainable, Realistic, and Time Bound, says Weiss. Doing so can keep you motivated and help you monitor your progress. A personal trainer always sits down with clients at the first session to ask about goals and help hone in on strong ones—but you can of course set some SMART ones on your own! For example, decide that you want to lose a certain percentage of your total body fat in eight weeks, or that you want to be able to do a chin-up in six weeks.    

MORE: The Best Shoes, Apparel, and Workout Gear for a Kick-Butt Strength-Training Workout

Follow Along with an Expert (Sort Of)
Just because you don't have a personal trainer doesn't mean you can't use an expert-designed routine! Print out a workout or download one on your phone or tablet. (Find tons of great options here.) Remember to switch up your routine regularly by adding weight or intensity, and take a recovery week every three to four weeks. Then, after four to six weeks, move on to an entirely new routine so that your body doesn't plateau.

Ask Your Workout Buddy to Be Your Pseudo Personal Trainer
A workout buddy can hold you accountable. Another thing she can do: Help keep your form in check. For example, she can watch you as you plank and let you know if your back is arched or collapsed. (Of course, if neither of you is sure about great technique for a particular move, you should ask a trainer who's walking around the gym floor for assistance.) Another option: Film yourself with your phone and ask a friend who you know trains regularly (and has great form herself!) to give you any feedback or tips. 

MORE: Working Out With Your Significant Other: Good or Bad Idea?

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