Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey everybody, and welcome back to Rule a GIM And
today we're going to continue our talk about preventing injury
and more specifically exercise modifications for different fitness levels. We
are going to talk about obviously modifications for beginners, intermediates,
(00:24):
and advanced. We're going to build upon the foundational strength
and proper form established in the first four weeks. Now
we move into adapting the program to suit different individual
fitness levels. Remember, the beauty of strength training is in
its adaptability. What works perfectly for one individual may need
(00:49):
modification for another, and that's okay. This isn't about comparing
yourself to others, absolutely not. It's about understanding your body's
capability and progressing at your own pace. The key is
to find the sweet spot, challenging yourself enough to stimulate
muscle growth, but not so much that you risk injury.
(01:14):
This principle of personalization is particularly crucial for those over forty.
And let's not just say over forty, but those that
are starting to feel their age. It maybe thirty five,
it may be sixty five. As we age, factors like
decreased flexibility, reduced joint mobility, and potential pre existing conditions
(01:41):
can influence our exercise choices. Therefore, the following modifications are
not just suggestions, they are pretty much essential for ensuring
that you stay safe and your exercise routine is effective.
Will focus on modifying exercises using three key approaches. Reducing weight,
(02:05):
changing the range of motion, and employing alternative exercises. So
let's first talk about reducing weight. This is probably the
simplest and often the most effective starting point for modifying
your workout. If you find an exercise too difficult with
(02:28):
the recommended weight, reduce it. Don't be afraid to start
with very lightweights, even just the resistance of the bar itself,
or even resistance bans that have minimal tension. The goal
is to maintain proper form throughout the entire movement. As
your strength improves, as your ligaments and joints get used
(02:52):
to the weight, then you can gradually increase the weight
in small increments. Remember, progressing too quickly can lead to injury,
whereas consistent, controlled progress yields optimal results. Don't let your
ego get in the way of safe and effective training.
(03:15):
So let's take the squat as an example. The recommended
weight for a beginner in the previous chapter might be
a manageable ten pound dumbbell in each hand. However, if
that feels too heavy, start with just the bar or
body weight squats. Focus on maintaining a perfect squat form,
(03:38):
chest up, backstraight, knees, tracking over your toes. I remember
after I had my three kids, each time I started
really back at the gym, all I needed was my
body weight. Yeah, there's a little bit too much weight
on it, but the point is that I could do
(03:59):
three sets of twenty or twenty five squats with no weight,
and man, I was sore the next day. So you know,
just feel your body, see what feels good. As you
become more comfortable and stronger, progressively add weight, perhaps starting
with five pounds in each hand, then increasing by two
(04:19):
or three pounds every few sessions. As long as your
form remains impeccable, never comprement mis form for weight. The
same principle applies to all exercises, whether it's the bench press,
dead lift, overhead press, or rose. Start with a weight
that allows you to complete the repetitions with perfect form.
(04:43):
You should be able to feel the muscles, but you
shouldn't be straining excessively. Remember to listen to your body
pain is a warning sign to stop and adjust your
weight or the exercise modifying range of mo motion. This
is number two. The range of motion or ROM refers
(05:06):
to the distance your joints move during an exercise. Reducing
the ROM is another excellent modification for beginners or those
with limited mobility. For instance, instead of performing a full squat,
you could perform a partial squat, only lowering yourself halfway down.
(05:29):
This decreases stress on the knees and reduces the overall
range of motion required. As your flexibility improves, gradually increase
the range of motion until you can comfortably perform a
full range of motion squat. Let's consider the bicep curl.
A full bicep curl involves extending your arm completely and
(05:53):
then curling the weight upward towards your shoulder. However, if
you have limited shoulder mobility, you may only be able
to curl the weight halfway up. This is fine, This
is perfectly acceptable. Focus on performing the curl within your
comfortable range of motion. Gradually you may find your shoulder
(06:14):
mobility improven. As this happens, Slowly increase your ROM until
you can comfortably complete a full bicep curl. But trust me,
you're still going to feel these half curls or three
quarter curls, whatever you can do. This principle allies applies
(06:35):
excuse me, to various movements. For instance, in the chest press,
if you have shoulder limitations, you can reduce the range
of motion, perhaps only lowering the bar to your midchest
instead of your fults down all the way to your chest.
In the dead list lift, focusing on the concentric phase
(06:56):
lifting the weight while minimizing the eccentric phase or lowering
the weight might be a viable strategy to avoid backstrein.
The goal is to find an rom that challenges your
muscles without causing discomfort or pain. Now let's talk about
some alternative exercises. Excuse me. Sometimes a particular exercise may
(07:25):
be unsuitable due to injury, limitations, or personal preferences. In
these instances, it is essential to have a suitable alternative
exercise that targets similar muscle groups. For example, if you
find squats challenging, you can substitute them with lunges, which
targets similar leg muscles but put less stress on the knees.
(07:50):
Or you can perform a seated leg press, which provides
more support and allows for or more controlled movement. Similarly,
if you cannot do not perform the standard bench press
due to shoulder issues, you may opt for inclined dumbbell presses,
which shift the emphasis away from the shoulders. For individuals
(08:11):
with back issues, the traditional deadlift might need substitution with
Romanian deadlifts or rdls, focusing on hamstring and glute engagement
rather than the full back extension of the conventional deadlift.
There's always a way to adapt exercises to achieve the
desired training stimulus without compromising safety or comfort. Remember, there's
(08:37):
a vast array of exercise variations. Consult with a personal
trainer experienced in working with older adults or people that
are injured. If you are unsure about appropriate alternatives, they
can help create a personalized program that accommodates your specific
needs and limitations. They can also ensure you or perform
(09:00):
forming the exercises correctly, preventing injury. Now, let's talk about
progressive overload and its importance. We've already discussed this in
a previous episode, but we're going to jump into it
just a little bit more. Regardless of your fitness level,
Progressive overload remains a fundamental principle of strength training. This
(09:22):
means gradually increasing the demand placed on your muscle over time.
This is achieved by increasing the weight, repetitions, sets, or
changing the exercise itself with modifications in place to accommodate
your fitness level. Ensure you're still sorry inclementally challenging your muscles.
(09:46):
You may start with ten repetitions of bicep curls with
light dumbbells, then progressively increase to twelve, fifteen, and eventually
twenty reps, maintaining proper form. Once you comfortably ad achieve
twenty repetitions with good form, increase the weight slightly. Don't
(10:06):
be afraid to experiment. Keep a workout journal to monitor
your progress, including the weight, reps, and set you perform
for each exercise. This journal will act as a valuable
tool to observe your progress and make adjustments as your
strength and capabilities change. Notice when you're plate towing. When
(10:28):
your body stops stops adapting to the weight and repetitions.
This is a signal that it's time to adjust your
program and listening to your body. This is probably the
most important pay attention to any pain or discomfort. If
(10:49):
you feel pain, stop the exercise immediately. Don't push through
the pain. Rest and recovery are just as critical as
the workout itself. Quit rest allows your muscles to recover
and rebuild, leading to increased strength. Moreover, consult with a
healthcare professional, especially if you have pre existing health conditions.
(11:13):
They can advise you on safe and suitable exercises and
identify any potential limitations. Remember safety and consistency or paramount
in your fitness journey. By focusing on proper form, making
necessary modifications, and embracing progressive overload, you can safely and
(11:33):
effectively build muscle and improve your fitness levels. Remember this
journey is a marathon, not a sprint. How many times
have we said that it's a marathon not a sprint.
Celebrate every milestone achieved, no matter how small, and be
patient with the process. Consistency, not intensity, is the key
(11:55):
to long term success. With dedication, any personal life approach,
strength training can significantly benefit your physical and mental well being,
enhancing your quality of life for years and years to come.
Thanks so much for tuning in. Take care
Hey everybody, and welcome back to Rule a GIM And
today we're going to continue our talk about preventing injury
and more specifically exercise modifications for different fitness levels. We
are going to talk about obviously modifications for beginners, intermediates,
(00:24):
and advanced. We're going to build upon the foundational strength
and proper form established in the first four weeks. Now
we move into adapting the program to suit different individual
fitness levels. Remember, the beauty of strength training is in
its adaptability. What works perfectly for one individual may need
(00:49):
modification for another, and that's okay. This isn't about comparing
yourself to others, absolutely not. It's about understanding your body's
capability and progressing at your own pace. The key is
to find the sweet spot, challenging yourself enough to stimulate
muscle growth, but not so much that you risk injury.
(01:14):
This principle of personalization is particularly crucial for those over forty.
And let's not just say over forty, but those that
are starting to feel their age. It maybe thirty five,
it may be sixty five. As we age, factors like
decreased flexibility, reduced joint mobility, and potential pre existing conditions
(01:41):
can influence our exercise choices. Therefore, the following modifications are
not just suggestions, they are pretty much essential for ensuring
that you stay safe and your exercise routine is effective.
Will focus on modifying exercises using three key approaches. Reducing weight,
(02:05):
changing the range of motion, and employing alternative exercises. So
let's first talk about reducing weight. This is probably the
simplest and often the most effective starting point for modifying
your workout. If you find an exercise too difficult with
(02:28):
the recommended weight, reduce it. Don't be afraid to start
with very lightweights, even just the resistance of the bar itself,
or even resistance bans that have minimal tension. The goal
is to maintain proper form throughout the entire movement. As
your strength improves, as your ligaments and joints get used
(02:52):
to the weight, then you can gradually increase the weight
in small increments. Remember, progressing too quickly can lead to injury,
whereas consistent, controlled progress yields optimal results. Don't let your
ego get in the way of safe and effective training.
(03:15):
So let's take the squat as an example. The recommended
weight for a beginner in the previous chapter might be
a manageable ten pound dumbbell in each hand. However, if
that feels too heavy, start with just the bar or
body weight squats. Focus on maintaining a perfect squat form,
(03:38):
chest up, backstraight, knees, tracking over your toes. I remember
after I had my three kids, each time I started
really back at the gym, all I needed was my
body weight. Yeah, there's a little bit too much weight
on it, but the point is that I could do
(03:59):
three sets of twenty or twenty five squats with no weight,
and man, I was sore the next day. So you know,
just feel your body, see what feels good. As you
become more comfortable and stronger, progressively add weight, perhaps starting
with five pounds in each hand, then increasing by two
(04:19):
or three pounds every few sessions. As long as your
form remains impeccable, never comprement mis form for weight. The
same principle applies to all exercises, whether it's the bench press,
dead lift, overhead press, or rose. Start with a weight
that allows you to complete the repetitions with perfect form.
(04:43):
You should be able to feel the muscles, but you
shouldn't be straining excessively. Remember to listen to your body
pain is a warning sign to stop and adjust your
weight or the exercise modifying range of mo motion. This
is number two. The range of motion or ROM refers
(05:06):
to the distance your joints move during an exercise. Reducing
the ROM is another excellent modification for beginners or those
with limited mobility. For instance, instead of performing a full squat,
you could perform a partial squat, only lowering yourself halfway down.
(05:29):
This decreases stress on the knees and reduces the overall
range of motion required. As your flexibility improves, gradually increase
the range of motion until you can comfortably perform a
full range of motion squat. Let's consider the bicep curl.
A full bicep curl involves extending your arm completely and
(05:53):
then curling the weight upward towards your shoulder. However, if
you have limited shoulder mobility, you may only be able
to curl the weight halfway up. This is fine, This
is perfectly acceptable. Focus on performing the curl within your
comfortable range of motion. Gradually you may find your shoulder
(06:14):
mobility improven. As this happens, Slowly increase your ROM until
you can comfortably complete a full bicep curl. But trust me,
you're still going to feel these half curls or three
quarter curls, whatever you can do. This principle allies applies
(06:35):
excuse me, to various movements. For instance, in the chest press,
if you have shoulder limitations, you can reduce the range
of motion, perhaps only lowering the bar to your midchest
instead of your fults down all the way to your chest.
In the dead list lift, focusing on the concentric phase
(06:56):
lifting the weight while minimizing the eccentric phase or lowering
the weight might be a viable strategy to avoid backstrein.
The goal is to find an rom that challenges your
muscles without causing discomfort or pain. Now let's talk about
some alternative exercises. Excuse me. Sometimes a particular exercise may
(07:25):
be unsuitable due to injury, limitations, or personal preferences. In
these instances, it is essential to have a suitable alternative
exercise that targets similar muscle groups. For example, if you
find squats challenging, you can substitute them with lunges, which
targets similar leg muscles but put less stress on the knees.
(07:50):
Or you can perform a seated leg press, which provides
more support and allows for or more controlled movement. Similarly,
if you cannot do not perform the standard bench press
due to shoulder issues, you may opt for inclined dumbbell presses,
which shift the emphasis away from the shoulders. For individuals
(08:11):
with back issues, the traditional deadlift might need substitution with
Romanian deadlifts or rdls, focusing on hamstring and glute engagement
rather than the full back extension of the conventional deadlift.
There's always a way to adapt exercises to achieve the
desired training stimulus without compromising safety or comfort. Remember, there's
(08:37):
a vast array of exercise variations. Consult with a personal
trainer experienced in working with older adults or people that
are injured. If you are unsure about appropriate alternatives, they
can help create a personalized program that accommodates your specific
needs and limitations. They can also ensure you or perform
(09:00):
forming the exercises correctly, preventing injury. Now, let's talk about
progressive overload and its importance. We've already discussed this in
a previous episode, but we're going to jump into it
just a little bit more. Regardless of your fitness level,
Progressive overload remains a fundamental principle of strength training. This
(09:22):
means gradually increasing the demand placed on your muscle over time.
This is achieved by increasing the weight, repetitions, sets, or
changing the exercise itself with modifications in place to accommodate
your fitness level. Ensure you're still sorry inclementally challenging your muscles.
(09:46):
You may start with ten repetitions of bicep curls with
light dumbbells, then progressively increase to twelve, fifteen, and eventually
twenty reps, maintaining proper form. Once you comfortably ad achieve
twenty repetitions with good form, increase the weight slightly. Don't
(10:06):
be afraid to experiment. Keep a workout journal to monitor
your progress, including the weight, reps, and set you perform
for each exercise. This journal will act as a valuable
tool to observe your progress and make adjustments as your
strength and capabilities change. Notice when you're plate towing. When
(10:28):
your body stops stops adapting to the weight and repetitions.
This is a signal that it's time to adjust your
program and listening to your body. This is probably the
most important pay attention to any pain or discomfort. If
(10:49):
you feel pain, stop the exercise immediately. Don't push through
the pain. Rest and recovery are just as critical as
the workout itself. Quit rest allows your muscles to recover
and rebuild, leading to increased strength. Moreover, consult with a
healthcare professional, especially if you have pre existing health conditions.
(11:13):
They can advise you on safe and suitable exercises and
identify any potential limitations. Remember safety and consistency or paramount
in your fitness journey. By focusing on proper form, making
necessary modifications, and embracing progressive overload, you can safely and
(11:33):
effectively build muscle and improve your fitness levels. Remember this
journey is a marathon, not a sprint. How many times
have we said that it's a marathon not a sprint.
Celebrate every milestone achieved, no matter how small, and be
patient with the process. Consistency, not intensity, is the key
(11:55):
to long term success. With dedication, any personal life approach,
strength training can significantly benefit your physical and mental well being,
enhancing your quality of life for years and years to come.
Thanks so much for tuning in. Take care
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