Tips For Strength Training Re-Release

We loved it so much, we re-released it!

Check out our popular episode on tips to start strength training!

Having proper technique for strength training is very important, especially when you are starting out. In this episode of the podcast, we share some tips for you to keep in mind for strength training. Our tips apply to proper form and technique at the gym and how to create a solid program for yourself. This episode will set you up for success, especially if you’re new to strength training.

In this Episode, we talk about: 

• Breathing
• Wear Proper (or no) Footwear 
• Proper Form
• Weight Selection: How to Choose Intensity
• Mind Muscle Connection
• Warm Up 
• Proper Programming 
• Rest and Recovery 
• Common Mistakes To Avoid 
• Crafting An Ideal Workout Routine With Weights

Resources:

• Breathing and Bracing Blog
• How to Progressively Overload Blog
• Recovery, Overtraining, Undertraining, and Balance Blog
• 3 Types of Periodization Episode 
• How to Start Strength Training Episode 
• The 8 Foundational Movements Blog 
• Weight Loss is NOT the Answer Episode 
• Not Half Reps! Mobility & Stability Training

Want More?

• Join our Facebook Group
• 1:1 Coaching 
• Get 3 weeks of nutrition support for free
• Join our Newsletter 
• Free Training Primer Download

Transcript

SPEAKER_01 0:05

Welcome to the Stronger Than Your Boyfriend Podcast, a podcast for anyone into fitness, especially all you weightlifting noobs. We are Heather and Katie, owners of BarPout Fitness, here to help you sift through the bullshit and toxic misinformation that permeates the fitness industry. So today we are talking um basically to noob weightlifters, or if you're newer to trainer noobs, as Katie mentioned, uh on basic tips for strength training and kind of weightlifting techniques, if you will.

SPEAKER_00 0:34

Yes. I feel like there's a lot. There might be quite a few concepts we're gonna cover, but we'll go pretty quickly through all of them. I feel like the most important thing, which is what we're gonna start with, is breathing. Um, I notice with a lot of my newer clients, as far as newer to weightlifting, strength training, etc., people either like breathe erratically or they don't breathe at all. So that is what I find that I coach a lot. So they don't feel like they're gonna like pass out or like they can handle the burn a little bit more, et cetera. So breathing, very important for proper technique. And most people don't breathe right in general. Let's say aka a lot of people are mouth breather breathers, not necessarily breathing through your nose. But when you're exercising and your heart rate gets up, obviously you're gonna have to do some mouth breathing, but there is a time, there's a time to inhale, there's a time to exhale, et cetera. So the cue I like to give people is always exhale on the hardest part of the movement. So for a squat, for a squat, let's say barbell back squat, any type of squat, as an example, exhale on the way up. So it doesn't have to be immediately when you're starting to come back up, because you'll probably feel like you need to inhale again before you get to the top. So I would say probably the hardest part is right as you get past parallel to the floor, that's when you're pushing the hardest. That's probably when you want to exhale. And we're talking about a squat. And the real key though is establishing for your set that you're doing, establishing a consistent breathing rhythm throughout your lifts. So inhale deeply. So, you know, especially for your compound movements. Inhale deeply prior to beginning the movement. And like I said, exhale forcefully as you exert effort on the concentric portion of the movement. So the up part or whatever is the hardest part, right? And it will help you breathe between reps too, if you do a cadence like this. Isometric movements are a little bit harder because you're obviously not moving, you're just holding a position. So try to keep your core engaged. And that I see people freak out a lot, freak out a lot on isometric movements because they don't know when to breathe. So don't breathe rapidly. Try to take deep belly breaths throughout the movement. So in through the nose, out through the mouth, and again, keep the core really engaged.

SPEAKER_01 3:01

Yeah, I think the key is for most movements and when in doubt, always exhale on exertion. Um, I like how you said the hardest part of the movement, same kind of concept, right? Um, but if you are lifting very heavy, so if you are doing anything, specifically if there's spinal loading involved, like squats, deadlifts, overhead presses, anything like that, um racing and doing a little bit more holding might be beneficial for you. Yeah. Um, so we have a blog that probably needs updated at this point, honestly, but we have a blog called Breathing and Bracing, and we talk in there a bit about diaphragmatic breathing. And there's there's a couple things to call out when we talk about diaphragmatic breathing here. So, so what I'm talking about is kind of like the Valsava maneuver where you inhale um and your belly expands. And if you, you know, if you were to use a weightlifting belt, which you won't because you're new, but if you were to at some point, the reason for a weightlifting belt is not to look cool or just to stabilize your spine, it's to actually push into with that breath. Um, but you're gonna inhale through your belly um and then hold it and brace. Um, and then, as Katie said, exhale on exertion for the most part or the hardest part of the movement. So, like a squat, maybe midway up, you know, something like that. Now, I think the confusion here a lot of times, and why we need to update our blog as well, is I think we need to spell this out a little more clearly. Um when when we first when people first hear this concept, it's kind of the opposite of what they think, right? Because they think about sucking in. They think, oh, I'm inhaling, my stomach should come in. And that's not true. Your stomach should actually expand. Um, and you're kind of it a lot of people think in and up, where it's really like out and down, but it's not bearing down. So that's the difference, is it should feel like there's two different ways that you could do this. And one of them you don't want to do because it's gonna be too much pressure on the pelvic floor, uh, which I've learned a lot about pelvic floor therapy. Yeah. But inhaling through the diaphragm and then like bracing, but don't bear down super hard, right? That's the difference. Um, it should be like a natural breath embrace. It's gonna take some time to get, but I like to think of it instead of like breathing in and expanding my belly down, I think of it as expanding out. So like it's not just my stomach that comes out, but it's the sides of my rib cage, it's my my low back, like everything in my in my core expands out on that inhale.

SPEAKER_00 5:35

Yeah, the look that you don't want. That's what you're going for. Yes, as far as what your belly looks like. So I feel like a really good place to start is just trying to focus on inhaling and expanding the belly out because I had I have people do that, and people always default to chest breathing. So, like their chest puffs up and out. A good drill is just lying on your back and trying to do this and work your way up, like Heather said, Because it does, it takes a long time to be to be able to diaphragmatic or breathe with your diaphragm, right? And because your diaphragm is a muscle and it's very underused, underutilized muscle. So it does take a while, but that's a good drill. Put your hand on your belly, and then as you inhale, you should feel your belly come up, and then as you exhale, it should come down. So just start there and then work on the inhale and then you know, kind of just bracing and you know, think about tensing, tensing your core, and that should help you.

SPEAKER_01 6:31

So and it doesn't mean that the chest shouldn't rise at all, it should just rise second, right? So, like if you're lying on your back, you put one hand on your stomach and one hand on your chest, the stomach should raise first, then the chest. And if you think about it, the diaphragm, right, where it's located, it if you take a chest breath, and it's just a chest breath, which is how a lot of people breathe if they haven't trained this, it you're you're filling up the lungs, but you've got limited space. If you take a belly breath, you're going to pull your diaphragm down so that your lungs can fully expand. So that that is why it that's why it's a deeper breath. So you want that belly to expand first, and then some chest can come with it as well. Yeah.

SPEAKER_00 7:13

So okay, okay. That was good. It's important. That's why we spent a little time on it. Yes. So let's move on to the next one. Shoes. Shoes or no shoes. I prefer no shoes. I prefer to lift barefoot, but in a big butt, big, big butt. Didn't start this way. Big ol' butt. Worked up to it because my feet weren't strong enough. And I probably would have injured my foot if I, you know, doing the shit that I do, especially, you know, squatting heavy loads, kicking up into a handstand, et cetera. That would have been a lot of stress on my the muscles, like the very small muscles in my feet, if I didn't work up to that. So I do think lifting barefoot is optimal, but probably not for most people. So that being said, flat shoes are preferable. Okay. Ditch the cushiony running shoes, the ones that, I mean, they look like a cloud, they feel like a cloud. You do not want that. When you're weightlifting, you need something stable, you know, not where your ankle is gonna roll around. Make sure the sole is grippy. And like, I don't know, another good yeah, grippy, another good term for that, but grippy and sturdy. So I feel like any brand, you know, like the the well-known name brand shoes have a good cross trainer shoe. And this is usually good as far as like a flatter stable shoe. Converse is it can be a good choice. I do feel like the the toe box is very narrow. So if your feet are really wide, these are probably going to be uncomfortable. You probably just don't wear them in general because you have wide feet and they're uncomfortable. But if you have Converse and you like wearing them, this is a pretty decent lifting shoe, I would say. Yep.

SPEAKER_01 8:51

Yep. I think, yeah, if you can train at home in your gym and you don't have to wear shoes, or you're in a smaller space where you can wear socks or go barefoot, that's ideal. But yeah, um, work up to it, like like Katie said, especially if you're used to wearing squishy shoes.

SPEAKER_00 9:03

I guess good point. You probably can't just walk around barefoot.

SPEAKER_01 9:06

Yeah, there might be rules in your gym.

SPEAKER_00 9:07

Good point. So I work out at home.

SPEAKER_01 9:09

Follow the rules, follow the rules.

unknown 9:11

Ish.

SPEAKER_01 9:12

Weightlifting 101, follow the rules. Ish. Yeah. Medikit number number one, 101.

unknown 9:17

Yep.

SPEAKER_01 9:18

Um, there are also various weightlifting shoes. So if you once you get really into it, you could be a total gym bro like me and have, you know, three different pairs of shoes. I think I only have three. Yeah. I have, well, I have my basic, I guess I have four. I have my barefoot, which is how I prefer to train. I have like, you know, my noble, I use nobles for literally any like cross-training thing. They're pretty good. The toe boxes are decently wide. That's why I like them, and they're decently flat. Um, and then I have uh lifters. So there are weightlifting shoes. Um, there's like Adidas, there's Nike, there's all sorts of weightlifting shoes uh that have a heel wedge. And so that kind of mimics having uh support under your heel for when you squat really deep, uh, especially for like cleans and things like that. But if you're a beginner, you probably don't need that right away. But it could, that heel wedge could help with your squat. However, I think a lot of times with beginners, if you can train without the shoes or with a minimalist shoe and then also just put something under your heels, that's a little better. Because the thing about lifters, I think personally, and Katie, let me know if you feel the same. They're great once you already have a strong foot. But if you start in them, you don't get that grip in your foot, that you know, that tripod of big toe, little toe heel that you need to get when you're lifting. So I still recommend, even if you're gonna elevate your heels, if you can do it without a shoe, that's probably ideal.

SPEAKER_00 10:46

Yeah. I just feel like with the weightlifting shoes, you're right. Probably not. I'm not gonna recommend them for beginners because you can't that you feel like you're pitched forward a lot and your feet are sliding around if you don't have the strong, strong enough feet to grip in the shoe. So could, you know, if you're you want to work up to being an Olympic weightlifter, these are probably a necessity, but I'm gonna say to most people, probably not. So you can get them down the line, but yeah, I would start if you need some elevation for your squats, then I would just do like a very minimal elevation and then you know, pick something out that that's stable that you can stand on.

SPEAKER_01 11:23

Yeah. And then the fourth type of shoe that I have, or third, whatever you want to call it, is uh I use um, what do I use? Notorious lifts. They're deadlift shoes. They're really like slippers. Yeah, they're like slippers um because in competition you have to wear some sort of sole on your foot. So there are various shoes. I think wrestling shoes are sometimes similar to this, where it's more of like a sole on the foot, but it's very thin, very flexible material. So it does mimic a lot of minimalist barefoot shoes. Yeah.

SPEAKER_00 11:52

So they're basically slippers with grippies on the bottom. Grippies. Okay, this one we get a ton of questions about all the time. Weight selection. Where do I start with weights? The answer is it depends. I don't know where you're at. I don't know where your base of strength is. So if you're a beginner, a good rule of thumb is start with a lighter weight, obviously, and master your form, which means gaining stability with each movement. Sometimes this may even this may mean starting with no weight at all, going through the range of motion of whatever movement you're doing to make sure you can get it down. So let's explain the rate of perceived exertion concept. Again, I feel I don't remember what episode we talked about in the past, but I'll briefly go over it. Yeah, yeah, yeah. Intensity one. So it's just on a scale of basically they use, well, I guess there's a couple different scales, but I'll explain it this way. We I tell clients to stick to a seven to eight RPE. And by that I mean you have two to three let reps left in the tank at the end of your set. So for example, if you're doing a set of 10 on squats and you're using 20 pounds, you finish your set, the 10th rep, you felt like you could have done two more reps. That's a perfect weight to be at. Okay, because you don't want to go to complete failure, especially when you're a beginner. Then you can work towards more of that eight to nine RPE as you get more advanced, which is one to two reps left in the tank at the end of the set. So, you know, if we're talking like a 10 RPE, that means that was your max effort for said rep range. Okay.

SPEAKER_01 13:28

Yeah, there's a lot of ways to do RPE, but that's the reps in reserve range way. And I think it's the most easiest to understand for a lot of people.

SPEAKER_00 13:36

Yeah. Yeah. So the best bet though is get help from a professional because they're just gonna know. So for me, I'm able to just tell at this point in my career what any client can handle from watching them and talking to them and asking asking questions. I was actually talking to one of my in-person clients the other day or last week or something, and she was like, How do you just know all the weights for all your clients? And I did not have an answer. I just know. Like I know what each client is doing. I know for about how many reps. And, you know, give or take, we could we'll go like up or down in a session, but I know where to start them. I know what they can do. I'm watching them, I'm seeing how hard it looks for them. And obviously, in person, that's easier to tell. I ask a lot of questions with my online clients, like, how did that feel? It looked pretty grindy, but you tell me, just because I'm not there in person, I'm not really seeing maybe some shakes here and there or, you know, and whatnot. But yeah, I if you're if this is a big concern for you, which it does feel like it is for many people, I would just even if you just hire a trainer for a few sessions, you can get like a baseline for where they think you're at, and they can assess your strength, stability, stamina, all of that. So they can, you know, give you in the next workout your weight selection. They can, you know, suggest a uh a weight range for certain movements. So yeah.

SPEAKER_01 15:01

Yeah. And I think recently there's been a lot of research and chatter in the fitness world around how people don't train close enough to failure because like you really underestimate your strength a lot of times, especially, you know, I've I've seen this especially with women. We tend to kind of we're a little more cautious sometimes. Um, so I do think that is a thing. However, when you are a beginner, it is really important to nail down your form before really overloading a lift. So I guess that's that's kind of what we have to keep in mind with all this chatter going on, because it does seem like no matter what the topic is in fitness, it's either one thing or the other, right? Like, you know, calories don't matter. No, it's hormones and like lifting, you know, like where it's really like a combination of everything. And then, like, I mean, calories are most important, obviously. It is math, but like there are other factors in our lives. We are humans, not we don't survive in a vacuum. But like things like that, right? And so this is kind of one of those arguments where people lately have just been like, nobody trains close enough to failure. And while I agree, and this is seen in some of the research, I do think if you're a newer lifter and you're still not sure on the form, I would pay the most attention to the form.

SPEAKER_00 16:12

Yeah.

SPEAKER_01 16:13

Right. And then once you feel decently comfortable, you've been training a little bit, you know, you've got the movement down, then yes, let's let's increase your intensity up. Like, like we said, that eight or nine RPE. A lot of people just underestimate that eight or nine RPE, I think is what the articles are saying.

SPEAKER_00 16:29

Yeah. And you don't want to increase your intensity, aka increase the load for a movement if your form goes to shit. Because then you're not going to be getting the most out of the movement. You can get a lot stronger by just mastering the range of motion, mastering the technique without adding weight. And it's like, why would you even want to add weight if you don't have to, if you still have a lot or a long way to go as far as mastering the skill of whatever movement you're performing? So yeah, there's definitely a balance there between challenging yourself with the intensity and nailing the form. Yeah. And you learn to listen your body over time. You learn yourself as you go too. So yep. All right. Mind muscle connection is the next one. So all this means is you're concentrating on the muscles being worked and focusing on contracting said muscles each rep. This will enhance muscle fiber recruitment, which is important for building muscle. Okay. The common muscles, I'm pretty sure this is probably obvious to everyone, but the common muscles that are hard the hardest to connect to are the back muscles and the glute muscles because why? They're on the back side of our body. We don't really think about them that much. And, you know, you could be doing, I've seen clients have like perfect form on like a lap pull down or and they don't feel it. They feel it in their shoulders versus their back, or they're doing a hip thrust and they feel it in their quads and hamstrings. So there is something to be said for focusing on the muscles that you're working. And I this I've been noticing a lot with clients, my in-person clients. I'll, you know, let's say we're doing a row. If they're not feeling it, I'll just like lightly touch with permission their muscle, like their back muscle, and say, okay, I want you to really focus on your lat right here. And they're like, oh wow, that set felt 10 times better. So it does make a big, big difference. And, you know, this is quality over quantity, right? Meaning, yeah, quality is in probably our opinion, probably most people's opinions, quality is always more important. So the reps and the weight and the loading will come after we get everything down. Mind muscle connection, the form, etc.

SPEAKER_01 18:34

Yes. I think another another technique um that we can use is visualization. And I think that that helps a little bit with this, like all of this mind muscle connection, this you know, developing new neuropathways and all of this is all connected. And visualization is another technique that you can use. Um, and there is a ton of research on visualization. Um, notably, I mean, there's a lot in athletic performance. Um, and I I have a few pulled up on my phone, of course. So yeah, I can I can include some of these, but most of them are about imagery and imagining yourself completing something or doing the movement. Um, it can it can actually have some positive effects on you. So, you know, and it can also reduce your anxiety and increase your confidence during a lift. So using visualization um for training or before training is a really, really good uh way to to kind of prepare for your training session.

SPEAKER_00 19:31

Yeah. Um I think yep, go ahead. Oh no, I was just gonna say, I think there's studies on that. I think they're more, they study more like uh like athletes and they're like visualizing hundreds. Yeah, there's tons of studies. So it's it's actually really freaking cool. Yeah, yeah.

SPEAKER_01 19:45

Um, additionally, coordinating your breathing with your movement is really important. This is why I really, really, really like yoga. I think there's a few things it's taught me. One is to quiet my mind, and two is to coordinate my breathing with my movement better. Um, so that is another thing. You also learn a lot of breathing in there. So some fun stuff with that. Um, but coordinating your breathing with movement is helpful. Um, understanding how to isolate specific muscle groups. So if you're really looking for just training this one like smaller muscle group, how to isolate that. And there's also, you know, various ways to position your joints in order to isolate better. Um so, you know, especially with like, you know, biceps, triceps, things like that. Um, and then slowing down and controlling your movement, right? All of this is related to that mind muscle connection and and understanding that the brain and the body are connected and and how to kind of tell your body what to do with your mind.

SPEAKER_00 20:37

Yeah. And I think, you know, going back to the mind muscle connection with the isolation, if you're having trouble connecting to a muscle group, like let's say you're doing squats and all you fill is your quads and you want to fill your glutes a little bit more, do some isolation, more glute isolation movements in your workouts. Like, yeah, you know, we're I'm about to talk about warming up, which will help too. Yeah, that just activating those muscles more. It's almost like practice. So you're practicing connecting to those muscles. So isolation movements are the way to go for that, which I will lead into. Always start with a warm-up, especially if you're a beginner. And we like to use a lot of mobility movements geared towards specific muscle groups we're working. And a lot of my clients do full body uh workouts. So that means I'm doing something for the lower body, doing something for the upper body, whatever I'm emphasizing, whatever compound lifts I'm emphasizing, that's how I'll structure their, you know, warm-up mobility sets, as you will. But what are the goal here is to activate the muscles, not to fatigue them before doing the bigger, more compound movements. And that's really important because it's it's you're it's it's a very fine line. This is not the the mobility movements in the beginning of the workout are not meant to fatigue the client. Because why would you want to do that before you go into a harder movement where you're lifting more weight or it's it's harder for you in general? compound movement. So you have to again go back to the intensity and gauge that intensity and make sure it's not that high. But you're still focusing on opening up the hips or opening up the shoulders, et cetera, to help prime yourself for compound movements such as squatting, bench pressing, you know, heavy rowing, pull-ups, et cetera.

SPEAKER_01 22:24

Yeah. And I think a lot of people when they first start training, they're like, I'm going to warm up and they hop on a treadmill. And while that is not detrimental, and actually I might do that for a minute or two, right? Or like a bike or something, mostly because I enjoy it and it gets my heart rate up. Like, yes, part of your warm up is to increase your body temperature and increase your heart rate and your breathing rate. However, you're not, you need to, you know, mirror the movements in your workout. So if you're going to get on the treadmill or you're going to get on the bike, sure, do it for a couple minutes max and then jump into your actual priming warm-up where you're doing the movements, you know, that you're going to be doing during your workout or you're priming those specific muscle groups like Katie mentioned. And if you don't know what movements to do, we actually have a free guide. I think it's called the mobility primer. Sure is. Yeah. It's like a PDF and it has various uh priming depending on your workout, like different um priming kind of warm-ups you can do. So if you want that, I'm going to have, I'm going to plug it in the in the show notes for you so you can click on that and grab that and it'll be sent to your inbox.

SPEAKER_00 23:25

So yeah, don't don't just like do cardio and then go right into your lifts. Like that's not yes you're warming your core temperature up which is good. You're increasing your blood flow, good. But again, you're not activating the muscles which we want to do prior to lifting. So correct. Correct.

SPEAKER_01 23:43

Yep. And then another, you know, tip I guess uh for proper weightlifting technique, you know, you're you're choosing compound movements the majority of the time. Work the big muscle groups first. Get the bigger bang for your buck while you still have energy. So unless you are a an advanced kind of bodybuilder or you have a muscle group that you are specifically trying to bring up and I would say you're probably already trained at this point if you're doing this, um then unless you're in that category, then you're most likely going to want to do your major compound lifts first. So you're not going to walk into your workout and start with a bicep curl. That's probably not going to happen. Yeah no yes not yep and if you need help with that um we have a blog called the eight foundational movements I think it's called um so I will put that in the show notes as well. So if you're like okay I hear you but what compound movements should I be focusing on check out that blog it gives you the eight to start with you could literally build a program with just that.

SPEAKER_00 24:40

Yes. And this will also help you build the program progressive overload. This is needed this is key I'm not we're not I'm not going to get into it because we have a whole episode on it which we have a lot of links in this in these show notes. Listen to that episode. I'm sure we have a blog on it too you could read about it. But all this means is you're gradually increasing the intensity of the workouts over time. This doesn't necessarily mean you're adding weight to the bar every time because if that were the case let's just take Heather and I as an example we would be squatting like 2,000 pounds and we're not. So there are many ways to have progressive overload. You're getting deeper in your squats you're adding tempo you're adding pauses etc we go over it all of the concepts as far as how to progressively over overload your program in that episode listen to it. And then also we talk about you know introducing novelty along the way which is another way to progress. So you're learning new skills you know you're learning new movements. Maybe you've never done a front squat and you've only been doing back squats. Like this is a way to progressive progressively overload your program or this is a novel stimulus you will see some really cool adaptations from it.

SPEAKER_01 25:48

So yep um we have yeah look at the fitness as a skill blog so tons of resources here. I think the last yeah I know so many. It's good though it's good. Yeah for sure the last thing that you really need to keep in mind if you are new to lifting and you want to get this right is that rest and recovery is key. Rest is where the actual magic happens um it's just as important as your actual strength training. Finding the amount of rest and the frequency that you should work out is a bit of a you know testing thing. You start with your availability, right? What can you stick to? But if you had all the time in the world, like what would be the most beneficial frequency for you, it's going to vary person to person. So this is where it's helpful to have a coach or understand your exercise history, um, understand how to calculate volume, things like that. But for the most part if you're just not sure make sure you include some rest days. Try not to train the same muscle group two days in a row you know you you know if you're doing an upper lower split that's pretty easy. But if you're doing a full body you know you could do push then you could do pull but sometimes you're going to get both so you know maybe leave a day between if it's if it's a big two like a squat and a deadlift like you don't necessarily want to squat one day then deadlift the next kind of thing. So just keep that in mind. Recovery is key and there are tons of ways to build a program and you can listen to a ton of our various episodes on program building especially didn't we just recently do one on periodization. That was a really good one. Yes that's gonna be once yeah that's gonna be once you're you're training for a while but definitely check that out eventually if you want to nerd out.

SPEAKER_00 27:22

Yeah the biggest well I shouldn't say the biggest the if you're a beginner you probably are pretty solid with two full body days max like why why would you want to do more than you need to because you're gonna see a lot of change even if you did one day a week if you don't have a lot of time one full body workout per week to start for like the first month is probably plenty. And then you can increase to two to three full body workouts but you don't really need to go more than that. And I I I think a lot of people when they they they get motivated they're starting a fitness routine and they're like I'm gonna work out every day and no you shouldn't rest is just as important as strength training because you recover, you adapt. You don't want to just rest, recover. You need that adaptation part in order to grow the muscle get stronger you know get leaner, etc. So if you're looking for guidance on that, start with two full body days a week and read our blogs and listen the work or the the episodes that we dropped and you are well on your way to creating a program, a beginner program for yourself.

SPEAKER_01 28:28

Yep. And I do think there is something to doing something every day. So we're not saying don't move every day. You should move every day. And if you're just now creating healthy habits then come up with a schedule that makes sense so that you do move every day. So like for me that ends up being mobility or yoga every day as well as some you know cycling sprinkled in a couple times a week and then my four strength training workouts a week. But like you know the the yoga is pretty low key for the most part I'll do like one harder one a week. And then you know the cycling is nothing crazy 20 minutes maybe you know and or you're just walking or you're walking every day. You know that best case scenario you're like I'm gonna go on a you know one mile, two mile, whatever walk every day and then I'm gonna add in my strength training a couple times a week. And if you're a beginner that's freaking great.

SPEAKER_00 29:16

That's yeah I I really I do feel like the best case scenario for a person is get your two days of strength training and then figure out where your mobility restrictions are and then do a few moves for set areas and then just walk. And then it's very it's very not stressful. You'll probably see some pretty damn damn good gains from that. So yeah but if you know if you like doing activities like it's summer a lot of people like to run in the summer like by all means go do it. Do what you enjoy but if you're like overwhelmed and you think you should do something every day just walk it's great walking is fantastic.

SPEAKER_01 29:53

So many activities so many activities all right okay I feel like we probably missed some so if you think we missed some and you want us talk about it hit up the Facebook group Stormboyfriend write up a little posty post in there and then maybe we'll talk about it on a QA or if there's a lot we can just do a whole uh like part two to this episode but yes and if you still have questions there is another resource to check out I know I gave you a million but I think at some point Katie we should do like a little like how to listen to our episodes in order for a beginner right because I think yeah I think how to start how to start strength training is a really good one to start with and then this one the eight foundational movements there's how to incorporate mobility there's why weight loss isn't the answer. So there's all these yeah you have a lot of good ones so the how to start strength training if you haven't listened to that yet and you're listening to this and you're like oh this is really good information listen to that one as well.

SPEAKER_00 30:47

I think that'll help a ton yeah that's a really good like we have great episodes just way out of order.

SPEAKER_01 30:52

Yeah yeah we could we could do a little quiz oh yeah fun do a little quiz that like people take to figure out where they are and where they should spurt and then give them like a an episode I don't know give them like an episode resource. That's cool. I love that yeah yeah so maybe maybe that'll maybe that'll happen. Stay tuned we got a lot going on right now we sure do we will try to make it happen.

SPEAKER_00 31:14

We will make it happen for you too yep yep or you could literally just ask on Facebook and then we can lay out like I will go in there and lay out episodes where you can link them also if you join our Facebook group. All right okay well you should join the Facebook group and then share this episode with all of your friends especially the ones who don't live yet and then rate and review the podcast because guess what? Helps it get seen and that is awesome. Alright peace out