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Which Lifting Split Is Right For You?

Strength Training 101: How to Get Started and Get Stronger

If you’re new to the world of lifting – or even if you’re more experienced – there’s a good chance you’ve struggled with which split to use. 

For those not in the know, a “split” refers to the basic framework of your workout plan. There are a number of different splits and just about everyone thinks that theirs is the absolute best. In reality, which split is best for you will vary from person to person. 

So sit down and get ready: We’re about to give you the final word on which one of these splits is going to be the best for you when it comes to lifting weights at the gym.

The Number One Question When It Comes to Picking A Split

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Here’s the dirty truth about picking a workout split: Just about any of them will work provided that you’re consistent and always making your workouts harder through a concept called “progressive overload.” This is simply a fancy term for making your workouts more difficult every time you go to the gym, whether it be by lifting more weight or doing more reps.

What people mean when they say one split is better than another is that it’s more “optimal.” However, for the average person just looking to get into shape or the more serious recreational bodybuilder or weightlifter, “optimal” isn’t necessary. “Optimal” is something strictly for the realm of elite-tier strength athletes and bodybuilders.

Picking a split is much more straightforward and simple than diving down into the science of protein synthesis, recovery, and more advanced topics in sports science. 

Just ask yourself one question: How many days a week are you realistically going to the gym?

This is the only question you need to ask yourself. Your split will follow from there. 

Which Weightlifting Split Is Right For You?

Once you have an answer to the question of how many days you’re going to go to the gym, you have an answer to which split is right for you. This is because each split is supposed to be done a certain number of days per week. Regardless of what your answer is, there’s no reason you can’t make serious gains at the gym by following the appropriate split.

  • 3 Days: If you go to the gym three days per week, the full-body split is going to be right for you. This is where you train your entire body three times per week, emphasizing heavy compounds over isolation movements.
  • 4 Days: For those going to the gym four times a week, the upper-lower split is going to be the right choice. This is where you alternate between an upper body day and a lower body day. Such workouts are often planned around training four main lifts with related accessories: squat, deadlift, bench, and overhead press. 
  • 5 Days: The five-day gym goer is going to choose the body part split, which is also known as either the “bro split” or the “pro split,” depending on how the influencer in question feels about it. Here you break your body up into parts (usually chest, legs, arms and abs, back and shoulders) and train accordingly.
  • 6 Days: If you’re the type of person who wants to go to the gym six times a week, you’re going to do with push-pull-legs split. This split involves training push movements one day, pull movements the next, and legs the day after that. Then you take a day off and repeat the process. 

Remember that the main thing when it comes to weightlifting is consistency and progress. Don’t feel like you can’t make quality gains just because you’re doing full body and not push-pull-legs. 

Which splits have you done? Which seems most attractive to you? Leave your thoughts in the comments below.

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Fitness

A Comprehensive Guide to Fitness for Women Over 50

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As women age, maintaining physical fitness becomes increasingly important to preserve overall health and well-being. While aging brings about inevitable changes to the body, such as loss of muscle strength, balance, coordination, and flexibility, incorporating regular exercise into your routine can help delay, mitigate, or even reverse these declines. In this guide, we’ll explore the significance of physical activity for women over 50 and provide practical tips and exercises to help you stay strong and healthy as you age.

The Importance of Physical Activity for Women Over 50

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Regular physical activity offers a myriad of health benefits for women over 50. Beyond simply maintaining physical fitness, staying active can significantly enhance your quality of life. Engaging in regular exercise improves cardiovascular health, reducing the risk of heart disease and stroke. It also boosts mood and mental well-being, reducing symptoms of depression and anxiety. 

Additionally, exercise enhances balance, coordination, and flexibility, reducing the risk of falls and injuries. Moreover, physical activity promotes social interaction and engagement with the outdoors, fostering a sense of community and connection.

Designing a Well-Rounded Exercise Program

A well-designed exercise program for women over 50 should encompass a variety of components to address different aspects of physical fitness. Firstly, aerobic exercise is essential. Shoot for 150 minutes at a minimum of moderately intense aerobic exercise per week. Exercises such as power walking, jogging, bike riding, swimming, and dancing are excellent choices. Incorporate movement throughout the day to accumulate health benefits gradually. Secondly, focus on strength training to maintain or increase muscular strength, particularly in the lower body. Perform full-body strength-training exercises targeting major muscle groups at least twice a week. 

Start with light weights or body-weight exercises and gradually increase intensity. Thirdly, don’t neglect flexibility training. Incorporate daily stretching to maintain joint flexibility and range of motion. Yoga and Pilates are effective for enhancing flexibility, core strength, balance, and stability. Spend at least 10 minutes stretching before bedtime to alleviate menopausal and depressive symptoms.

Incorporating Effective Exercises

Here are some effective exercises for women over 50 to include in their workout routine:

  • Aerobic Exercises: Brisk walking, jogging, cycling, swimming, dancing
  • Strength Training Exercises: Body-weight squats, push-ups, bird dog, T-spine rotation, side lunge
  • Flexibility Exercises: Child’s pose, leg crossover stretch, spinal twist

Follow this weekly exercise schedule to incorporate cardio, strength training, and flexibility work into your routine:

  • Every Day: Prioritize movement throughout the day, aiming for at least 30 minutes of moderate-intensity activity.
  • Strength Training: Perform one set of eight to 15 repetitions of strength exercises twice a week, gradually increasing to two or three sets.
  • Flexibility Training: Stretch for 10 to 60 seconds per stretch, focusing on tight or uncomfortable areas, once a day.

Embracing a Healthier Lifestyle

In addition to regular exercise, adopting other healthy lifestyle habits can further enhance your well-being as you age. These may include maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, staying hydrated, getting an adequate amount of sleep, managing stress effectively, and avoiding tobacco and excessive alcohol consumption.

Regular exercise is a cornerstone of healthy aging for women over 50. By prioritizing physical activity and incorporating a well-rounded exercise program into your routine, you can maintain strength, flexibility, and vitality well into your later years. Remember, it’s never too late to start reaping the benefits of fitness, so lace up those sneakers, grab a friend, and embark on a journey to a healthier, happier you.

What are you doing to keep fit over the age of 50? Leave your thoughts in the comments below. 

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Fitness

Five Exercises to Transform Your Core

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If you’re looking to carve out a stronger core and shed belly fat, incorporating targeted exercises into your routine can make a significant difference. Leon Bolmeer, the director of a leading online boxing equipment retailer, shares five effective exercises designed to sculpt your abs and strengthen your core muscles. Here’s how to rock your core to the next level:

  • Plank with Shoulder Taps: Begin in a high plank position, ensuring your body forms a straight line from head to heels. Engage your core and alternate tapping each shoulder with the opposite hand while maintaining stability. This will help you to improve your core, as well as your shoulder stability, posture, and flexibility.
  • Dead Bug: Lie on your back with your knees bent and arms raised toward the ceiling. Extend one leg and the opposite arm simultaneously, lowering them toward the floor without arching your lower back. Focus on maintaining core engagement throughout the movement to stabilize your pelvis and strengthen your core.
  • Bicycle Crunches: Lay down on your back and place your hands behind your head with your knees bent. Lift your head and shoulders off the ground, rotating your torso as you bring one elbow toward the opposite knee while extending the other leg. Alternate sides in a continuous pedaling motion to engage your oblique muscles effectively.
  • Hollow Body Hold: Lie on your back with your legs together and arms extended behind your head. Using your core muscles, lift your shoulders and legs slightly off the ground, making your body curve. Hold this position while focusing on maintaining proper form to challenge your core strength.
  • Mountain Climbers: Begin in a high plank position with your hands under your shoulders. Alternate bringing one knee toward your chest and back out to the plank position in a rapid, alternating motion. This dynamic exercise targets your entire core while also providing a cardiovascular challenge.

To maximize results, aim to perform each exercise for three sets of 10 to 15 repetitions, two or three times per week, with at least one rest day in between sessions. Remember, consistency is key to seeing progress in your core strength and definition. By incorporating these exercises into your routine and staying dedicated to your fitness goals, you’ll be well on your way to achieving a stronger, more sculpted core.

What are your favorite exercises for your core? Leave your thoughts in the comments below. 

 

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Fitness

Spring-Cleaning Your Wellness Routine

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As spring arrives, many individuals feel a renewed sense of motivation to prioritize their health and wellness goals. Whether you’re aiming to enhance your fitness routine, improve your nutrition habits, or prioritize your mental well-being, the changing seasons offer an excellent opportunity to reevaluate and revamp your approach to wellness.

To provide valuable insights into spring-cleaning your wellness routine, we’ve gathered advice from seasoned health and fitness professionals. These expert recommendations can help you navigate the transition into spring with confidence and purpose.

Setting Clear Objectives

One of the fundamental principles of a successful wellness routine is setting clear and achievable objectives. Instead of vague goals like “getting healthier” or “losing weight,” strive for specific outcomes that you can measure and track over time. Whether it’s improving your sleep quality, reducing stress levels, or making dietary changes, having well-defined objectives allows you to focus your efforts and gauge your progress effectively.

Embracing Variety in Your Routine

While consistency is essential for building healthy habits, it’s also essential to incorporate variety into your wellness routine. Sticking to the same workout regimen or eating the same foods day after day can lead to boredom and burnout. Instead, consider trying new fitness activities, exploring different types of workouts, or experimenting with diverse recipes and cuisines. Embracing variety not only keeps your routine interesting and engaging but also challenges your body in new ways, leading to more significant progress and results.

Prioritizing Self-Care and Stress Management

In today’s fast-paced world, managing stress and prioritizing self-care are more important than ever. Incorporating relaxation techniques, mindfulness practices, and stress-reducing activities into your daily routine can have a profound impact on your overall well-being. Whether it’s practicing deep breathing exercises, taking regular breaks to unwind, or spending time outdoors in nature, finding ways to prioritize self-care can help alleviate stress and promote a sense of balance and tranquility in your life.

Navigating Setbacks and Challenges

It’s essential to recognize that setbacks and challenges are a natural part of any wellness journey. Maybe you miss a workout,  or backslide on your diet, or suffer from low motivation. Regardless, setbacks are not a sign of personal failure. On the contrary, they are an opportunity for growth and learning. Instead of dwelling on setbacks, focus on how you can learn from them, adjust your approach, and move forward with renewed determination and resilience. Celebrate your successes, no matter how small, and use them as motivation to keep pushing towards your goals.

As you embark on your journey to spring-clean your wellness routine, remember that progress is a process, not a destination. By setting clear objectives, embracing variety, prioritizing self-care, and navigating setbacks with resilience, you can cultivate a holistic approach to wellness that supports your physical, mental, and emotional well-being. With these expert tips in mind, seize the opportunity this spring to rejuvenate your health and embark on a path to a happier, healthier you.

Does your wellness routine need a little spring cleaning? Leave your thoughts in the comments below.

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