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Mar 13, 2010
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Strength Training Tips

Did you guys hear that I’m Model Per4mance Athlete of the Week? Read the interview to learn a little more about me. Thank you, Joanna!

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Let’s play a game of make believe.

You will play the role of a first time personal training client. While I play the role of ass kicker personal trainer.

workingout.jpg

While you’re warming up for our session, I’ll give you your guidelines:*

1. Above everything else your form is most important.

2. If something hurts, please stop doing the exercise.

3. At the same time please note the difference between an exercise being challenging and legitimate pain.

3. If the weight isn’t heavy enough you are responsible for telling me. You’re only cheating yourself by lifting too light (although, I can usually tell).

4. Inhale on the easy part of the exercise, exhale on the harder part. (More breathing tips can be found here)

5. On a scale of 1 – 10 initially each exercise should feel like an 8 by the 8th rep. so that by 10 or 12 reps it feels like a 9.

6. To gage if a weight is right or not use the following as a rule of thumb “if you can only do 3-5 reps its too heavy if you can do 20 reps its way too light.

Now let’s get started!

*Assuming we have meet previously to discuss your goals, exercise habits, time constraints, injuries etc.

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P.S. There’s a great deal going on right now at Sierra Trading Post. The Phoebe Sports Bra (one of my fit picks) is only $19.95 usually $34-$36.


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Reader Interactions

Comments

  1. Kalli@fitandfortysomething says

    March 13, 2010 at 10:53 am

    congrats!
    and great pointers for working out…..
    have a great day lady 😉

    Reply
  2. BostonRunner says

    March 13, 2010 at 11:25 am

    Congratulation on athlete of the week! I like reading those little Q/A’s about people you learn so much : )

    Reply
  3. Andrea@WellnessNotes says

    March 13, 2010 at 11:33 am

    Great guidelines!

    Happy weekend! 🙂

    Reply
  4. Christine (The Raw Project) says

    March 13, 2010 at 11:34 am

    Congrats, super cool! Great guidelines.

    Reply
  5. Jessica @ How Sweet says

    March 13, 2010 at 11:52 am

    Congrats to you!

    You are the best trainer EVER!!! 🙂 You would be my number 1 choice!

    Reply
  6. Stef says

    March 13, 2010 at 12:37 pm

    congrats on the athlete of the week thing! that’s awesome

    Reply
  7. Courtney says

    March 13, 2010 at 1:03 pm

    Congrats on the inteview…very cool!!!
    I love the tips as well, sounds very similar to what I say to my clients.
    Courtney
    adventures in tri-ing

    Reply
  8. The Candid RD says

    March 13, 2010 at 4:15 pm

    Great tips!! Very helpful.

    Regarding your question on my blog, I’m not sure why the calories wouldn’t add up right. Are you using 4 calories per gram of CHO and PRO, and 9 calories per gram of Fat? It may be slightly off, but it shouldn’t be a major difference!

    Reply
  9. Madeline - Greens and Jeans says

    March 13, 2010 at 4:44 pm

    Ah! Thanks for the tip on that sports bra! It’s one of my favorites too!

    Reply
  10. Samantha Angela @ Bikini Birthday says

    March 14, 2010 at 8:57 pm

    I like your tips 😀

    Reply

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I'm Jess Underhill, a certified run coach and freelance fitness writer. I experienced my first runner’s high when I was 13 and it had a profound impact on how I saw myself and this world. My mission in life is to help people chase down their personal bests and crush their goals so that they too, can change their perceptions. Read More…

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