Revisiting my Roots: Revising My Old Resistance Routine

I got my first taste of resistance training when my mom purchased us memberships to the local gym in our small town. Naturally, I gravitated toward the elliptical, stairmaster, and stationary bike; but eventually the rows of weight machines drew my eye. I’d heard that strength training could double as injury prevention, so I figured I might as well give it a shot. As a high-schooler, I didn’t know much of anything about effective strength training - and as I recall those days, I realize how much I’ve grown. My old routine: go ham on a cardio machine for 30 minutes to an hour (or longer!), then finish off with a few sets on every weight machine in the gym. The machines certainly felt challenging - so much so that I doubt I used proper form and was more concerned with the quantity of weight I lifted than with the quality of my reps. Luckily, machines are sufficiently tame that I never hurt myself, but I certainly could have progressed much further had I known all that I do now. So if I were to advise my younger self, I’d definitely have a few suggestions to make.

1. Don’t exhaust yourself doing a ton of cardio before a strength session. Of course, if you really want to prioritize cardio, you might not want to perform strength training directly beforehand; in this case, it is best to keep the two on separate days. However, if you really want to make strength gains, limit the cardio to a light warm up and focus on lifting.

2. Most of your strength training should consist of compound lifts (not machines). Weight machines can serve a purpose, especially if you are injured, want to add some extra volume, or are looking to isolate a specific muscle. Nonetheless, weight machines are designed to fit the average adult male and thus do not always conform properly to your body. Free weights, on the other hand, are incredibly versatile and adapt to you. Moreover, compound lifts engage multiple muscle groups: they are both more functional and more effective at building muscle. You’ll see much more progress using free weights for basic compound moves like squats, deadlifts, overhead presses, rows, pull-ups, and bench presses; and you’ll also see your strength carry over into daily life.

3. Prioritize form over weight. Hefting more weight with poor form only reinforces bad form and posture, increasing the risk of injury. Performing exercises as they are intended is not only safer but also more effective at building muscle. Full range-of-motion with lighter weight can accomplish just as much (if not more than) partial range-of-motion with heavier weight.

4. Take rest periods seriously. Rest between sets has a purpose - to train a particular energy system and to enable you to recover so that you can perform the subsequent set well. Without enough rest, you’re simply turning a strength workout into a cardio workout, and your form and performance will likely suffer.

5. More isn’t always better. The variety of weight machines at the gym was quite alluring, and I had assumed that the best workout incorporated them all. While it is good to practice different exercises, this benefit drops off (and even reverses) at some point - the more exercises you tackle, the less you can focus on improving a single movement. You can design a fantastic workout using the basic compound moves; but if you stall in progress you can always draw from the many variations of these exercises to introduce novelty.

Despite the many weaknesses of my old programming, I still benefited from the regime I followed; and regularly working out at the gym did have its perks. Going to the gym (nearly) daily taught me consistency, helping me to cement this behavior into a habit. I saw progress in my strength and body even with my subpar routine due to this consistency: an imperfect workout performed consistently will ultimately out-perform an excellent workout followed sporadically. Socially, frequently visiting the gym enabled me to form new relationships with other regulars, which in itself can be motivating - a friendly face and small conversation at the gym has a way of brightening my day that can’t really be replicated otherwise. So as much as I would have changed the specifics of my old gym workouts, I am incredibly grateful to have had the opportunity to dip my toes into the field of resistance training at a young age. As with any endeavor, you have to start somewhere. And it’s much better to start, make mistakes, and learn than to never start at all.

The good ol' Anytime Fitness in Brunswick, MD. I have to say, I miss this place. RIP.