How much to Lift?
Which Exercise to do?
How long should I run?
You have thought of these questions too many times as a Beginner. Some of you would have got an answer but most of you are still not so sure about it. I promise you that you will have your answer in this article.
There are various training types out there- Cardio, Strength, Functional, Zumba, etc. It already is too overwhelming for an absolute beginner like you to select the exercise.
What works and how much of it needs to be done for it to work? If you are thinking of this question, do not worry, you aren’t alone. This is the most common and important question.
Training is primarily done to get better at a particular aspect of fitness and there are several aspects of Fitness- Strength, Endurance, Movement , Power, Speed, Agility, Reaction, etc. Different types of training help us achieve different goals. Doing resistance training can help us build strength and muscles. Running could help us build endurance.
However, the intensity or the amount of effort we put in determines the outcome of the training. If we train with heavyweights and do just 1-3 reps with maximal effort, we are intentionally or unintentionally working on our strength while training for repetitions to failure or close to failure helps us build muscle. Also, if we end up training for a high number of repetitions, we can achieve muscular endurance. Similarly, if we run slow and for long-distance, we would be working on our cardiovascular endurance while if we speed up the pace of run and turn it into a sprint, it becomes a part of anaerobic training(training in absence of oxygen).
As a Beginner, the first step that should be taken is to determine the end goal or at least the short-term goal. The below set of questions could help:
-
What do you want to be better at?
- Strength
- Endurance
- Speed
- Power
- Agility
- Reaction time
-
What type of training do you enjoy?
- Gym-based
- Sports
- Home Workouts
- Bodyweight workouts
- Outdoor run
- Outdoor cycling
- Endurance based
-
How many days you can train per week?
- 3 Days
- 4 Days
- 5 Days
- 6 Days
-
How much time can you spend in training?
- Less than 30 mins
- 30 to 60 mins
- 60-90 mins
Once you have the answer to these questions, you could look at the training type you would like to go for.
| Training Type | Outcome |
|---|---|
| Weight training or Gym Based Training | Muscular Strength, Endurance and Muscle growth |
| Functional or Bodyweight training | Muscular Strength, Endurance and Muscle growth |
| Cardio for longer duration | Endurance or Stamina |
| Running or cycling fast for a short duration | High-Intensity Performance |
Once you have selected the type of training, it is time to decide how many days you can train for and for how much time. Pick an answer which is more doable for you at least, to begin with. Consistency is very important.
As you plan to progress in them, you will have to add more training frequency or days(F) intensity(I) and time(T) to it so that you keep challenging yourself to do more of the same and get better in the process.
When you start, the focus should be on how to do the movement effectively. It is going to be a slow and gradual process. Properly moving the joints is essential for your body to perform efficiently.
How do you walk?
How do you run?
How do you paddle?
How do you squat?
How do you push or pull?
The priority should be on the above set of questions before thinking of doing more of them. Since these are skills that your brain is trying to master like you did when you tried to walk or cycle for the first time, take it slow and steady. Once you feel comfortable with the movement, you may add more frequency, intensity, and time to the same. A pro-tip here: “Maintain a training logbook or journal”. It will help you track your progress.
To summarize, a beginner should focus more on “How?” initially and then move to “How Much?”
