Finding Confidence in Your Strength
Ready to dive into the world of weightlifting? You've got this! Stepping into the gym can sometimes feel like stepping into uncharted territory, but trust us, there's nothing to fear. Let's explore weightlifting with confidence.
Imagine setting out on your fitness journey with a goal to embrace weightlifting. It might sound intimidating, but breaking it down into smaller, achievable steps makes all the difference. Start by committing to attend a weekly class, maybe throw in a weekly run, and focus on making healthier food choices. Before you know it, you'll be lifting weights like a pro!
We get that a busy schedule can get in the way but find a way to make it work for you. We’ve teamed up with Anytime Fitness, who are open 24/7 to give our West Court members a local place (only a 10 minute walk!) to smash their fitness goals. Make sure to check the partnerships tab on our Gravity Co app if you're one of our members to see the offer!
We're all about supporting your journey to becoming the best version of yourself. Whether it's through our weekly Yoga & Pilates classes or exclusive discounts on fitness memberships with our partners, we've got your back every step of the way.
So, what are you waiting for? It's time to unleash your inner strength and embrace weightlifting with open arms. You've got the power to crush your goals and become the best version of yourself. Let's make today the day you take the first step towards a stronger, more confident you!
Remember, speak to the experts and find what works best for you. Not everybody is the same, but that’s not a bad thing! Here’s a super simple, push pull legs split that can get you started. Make sure to warm up properly!
Day 1: Push (Chest, Shoulders, Triceps)
- Barbell Bench Press: 3 sets of 8-10 reps
- Dumbbell Shoulder Press: 3 sets of 8-10 reps
- Incline Dumbbell Press: 3 sets of 8-10 reps
- Tricep Dips: 3 sets of 8-10 reps
- Lateral Raises: 3 sets of 10-12 reps
- Tricep Pushdowns: 3 sets of 10-12 reps
Day 2: Pull (Back, Biceps)
- Pull-Ups or Assisted Pull-Ups: 3 sets of 6-8 reps
- Barbell Rows: 3 sets of 8-10 reps
- Dumbbell Rows: 3 sets of 8-10 reps per arm
- Lat Pulldowns: 3 sets of 8-10 reps
- Face Pulls: 3 sets of 10-12 reps
- Bicep Curls: 3 sets of 10-12 reps
Day 3: Legs (Quads, Hamstrings, Calves)
- Barbell Squats: 3 sets of 8-10 reps
- Romanian Deadlifts: 3 sets of 8-10 reps
- Leg Press: 3 sets of 8-10 reps
- Lunges: 3 sets of 10-12 reps per leg
- Leg Curls: 3 sets of 10-12 reps
- Calf Raises: 3 sets of 12-15 reps
Day 4: Rest or Active Recovery
Rest and recovery is just as important as working out - make sure to listen to your body to ahieve the full benefit.Take a rest day to allow your muscles to recover, or engage in light activities like walking, yoga, or stretching to promote recovery and flexibility.
Tips:
- Start with lighter weights and focus on proper form and technique.
- Aim to progressively overload your muscles by increasing the weight or reps as you get stronger.
- Incorporate compound exercises (multi-joint movements) for maximum efficiency.
- Listen to your body and adjust the workout intensity as needed.
- Stay hydrated, eat a balanced diet, and prioritize rest and recovery for optimal results.
