New Year, New Goals: Why Joining a Gym is the Perfect Way to Start the Year

New Year Blog Post

New Year, New Goals: Why Joining a Gym is the Perfect Way to Start the Year

Welcome back to strength training in 2024!

Here are some tips to help you get the most out of your workouts while minimising the risk of injury in the new year:

  1. Mobility and activation exercises are essential to prepare your body for strength training. Incorporating these exercises into your warmup, cooldown, and off days can help reduce your injury risk while in the gym. Prolonged sitting can cause a number of postural adaptations, including tight hips, a stiff mid-back, and sleepy glutes. These adaptations may have a knock-on effect on your form, which isn’t ideal. So, make sure to include mobility and activation exercises in your routine.
  2. Monitoring your training volume is crucial to avoid overtraining and injury. As your capacity increases, so can the demand. However, it’s important to remember that you cannot simply increase load and adapt. Sometimes, a 10% rule can apply in relation to exercise. This means that you should increase your training volume by no more than 10% each week.
  3. Once your volume is adequate, you can increase your capacity by increasing the duration of your workouts. For example, you can aim to train 5 days a week. The more often you perform the activity or sport, the higher the training volume can be. However, it’s important not to overload both capacity and volume at the same time, as this can lead to injury.
  4. Deloading is very important to allow your body to catch up. Muscle can recover more quickly than connective tissue. A deload week keeps tendons and ligaments healthy. If you chronically develop tendonitis, it’s important to take a break from strength training and focus on recovery.

Remember, consistency is key when it comes to strength training. Make sure you’re going to the gym regularly and sticking to your workout routine. If you’re struggling to stay motivated, try finding a workout buddy or a personal trainer to kick start!

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