SubscribeMuch good information has been written about strength training programs for beginners. Brought out very clearly is that beginners should start off slowly and gradually increase the intensity of their training programs. Beginners are also advised to use good form when doing strength exercises.
In reality, however, very few beginners are placed on programs in which they adhere to these recommendations. The main reasons for this is the popularity and overuse of the 3×10 RM or 3×8-12 RM (repetitions maximum) routines and the use of exercise machines. Doing a 3×10 RM routine does not allow for fully working all the major muscles and the exercise machines force you to do the exercise as prescribed by the machine. There is very little technique learning involved and balance is ignored.
With the use of free weights there is better learning and more gradual development. With free weights, you involve more of the total body muscles because of the balance factor and you learn the feel of the movement as you perform it. With good directions, you can move the weights in a manner needed and in a manner that will not hurt the body.
Beginners are very often short-changed in the area of technique when instruction on how to do an exercise (or even a sports skill) is skimpy. More often, it is “watch me and then you do it”. There is very little verbal description. If you are visual, watching someone may be effective, but if you rely on the verbal communication or a combination of verbal and visual, then you will be lacking sufficient instruction.
Also needed is an understanding of what you are doing and why you are doing it. With this knowledge you will be more inclined to do the exercises or skill involved. Often overlooked is that learning takes an appreciable amount of time. Sadly most instruction covers many different exercises in one session and then a beginner is expected to remember everything in the following sessions, a difficult if not impossible task.
Most effective is to have beginners start off only with a few repetitions and then as the movements become mastered, gradually increase the number of exercises to be done. They require correct repetition of not only the exercise, but instructions on exercise technique and the values of doing the exercise.
However, all too often, beginners are also at fault. They want to master the exercises overnight and become expert at them as fast as possible. But the faster technique is covered without being fully mastered, the more it will lead to problems later on. This is especially true when the intensity of the exercise increases. In fact, incorrect execution of exercise technique is one of the main reasons why many beginners experience injury soon after getting into the heart of the program or even six to 12 months down the road.
See Kinesiology of Exercise for more information.
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