The Less Thinking, More Doing Starter Program
July 11th, 2009 | Published in Workout ideas | 45 Comments
It’s easy to get overly-heady about exercise. Being a strength/fitness nerd, it’s not only easy for me, it’s fun. For those new to this world, though, I suspect it can be a little overwhelming.
After all, you might just want some simple advice on getting started. If so, this article is for you. This program starts you off with a few basic movements that are guaranteed to increase your overall strength and fitness if you’re a beginner.
Of course, this is just a start. You are encouraged to look around this site, take in all the information and even e-mail questions to Krista or myself. You’re definitely encouraged to learn enough to start putting things together on your own. Unless you’re an iron-pumping savant, however, this will take more than an afternoon.
And you want to get going now! Good. So while you’re learning, may I present a starter program.
Here’s what you’re going to do:
Warm-up
Move around. Step deep, reach high and breathe deep. Pay attention to where movement feels restricted by tight muscles and gently (gently!) move through that range of motion. Now start moving faster. Jog, crawl, shuffle from side to side. Up the pace until it’s a challenge to keep your breathing even. This whole process should take about 10 minutes. Good? Good enough!
Exercise 1: Split squat – 10 each leg
Weight: Bodyweight
Take a lunge position, but leave your feet in place as you go up and down. The front heel stays dug in, the rear heel stays up. Get nice and long – long enough for you to feel a real stretch. Your feet should be at hip width and both pointed forward. The rear knee should almost touch the ground with each repetition. Your front hip, knee and ankle should form a straight line. Up and down on one side, then the other. If there is any joint pain, stop.
Exercise 2: Dumbbell row – 12 each side
Weight: 40 lbs. for dudes, 20 to 30 lbs. for chicks
Put one hand on a bench. You can have the same-side foot on the ground or put the shin on the same bench. Whatever. Grab a dumbbell with your other hand and pull it as far away from the floor as possible, control your descent and then repeat. Don’t rotate your torso. If there is any joint pain, stop.
Exercise 3: Dumbbell bench press – 12 each side
Weight: 30 lbs. for dudes, 15 to 20 lbs. for chicks
Lay back on a bench with your feet on the ground. Keep your shoulder blades squeezed together throughout and push those dumbbells (one in each hand) toward the ceiling. Keep your elbows within about 45 degrees of your body. Control your descent and repeat. If there is any joint pain, stop.
Exercise 4: Forearm plank – 60 seconds total
Weight: bodyweight
Lay face-down, with only your forearms and feet touching the ground. Hold just a slight pike (your ass should just be slightly higher than the rest of your body). Take very short breaks whenever you feel like your spine is trying to bear the weight (as opposed to your abs). If there is any joint pain . . . well, you know.
Now that you’ve been through all four exercises, go through them a second time. Maybe even a third.
Now get on an exercise bike and perform the following:
Go fast: 30 seconds
Go slow: 2 minutes
Repeat this four times (that’s 10 minutes total).
Towel off, go home and do some more reading. Don’t forget to tip your servers. Thank you and goodnight!
Geoff Girvitz runs Bang Fitness in Toronto, which offers personal training, group classes and combat conditioning in Toronto. Bang Fitness is, like, totally sweet. It has tires and sledgehammers and an Olympic lifting platform and a dragging sled and freakin’ Astroturf! If you are in the west end of Toronto, this is definitely the place to train.
Geoff is also one of my favourite boys in the whole world. He introduced me to the epic joy of Rottblott’s, a hardware surplus store — basically a candy store for people who love old-skool strength training toys. Thanks to Geoff I now own 20 feet of thick rope. And I’m eyeing a heavier sledgehammer…
July 11th, 2009at 5:36 pm(#)
30 lbs row? Hmm. I don’t know if I can do that. On the split squat — the front hip, knee and ankle stay in a straight line? Not 90 degree angles for each? I’m not sure I get that one.
Thanks for the list though — I like the idea of less thought, more doing.
Beth
July 11th, 2009at 6:51 pm(#)
Elizabeth Fry, your mission is this: try a 30 lb. row and report back. If that’s too much, let us know how much weight you can handle.
As far as the straight line in the split squat goes, we’re talking about what you see in the mirror (in front of you). You want to keep those three joints in the same vertical plane so that there’s no lateral translation of the knee or hiking of the hip.
July 13th, 2009at 8:26 pm(#)
Geoff. I am stunned. I went to the gym and was able to do 5 sets of six rows per arm with the 30lb dumbell! I am stunned. I haven’t tried that specific lift in ages, and had never done more than 10-15lbs. But this worked fine. I had no idea.
One of this old lady’s lifetime goals is to do *one* unassisted pull up. Maybe it is possible!
Beth
July 13th, 2009at 8:32 pm(#)
By the way, the reason I specified certain weights for each gender (yes, I understand just how painfully un-PC that is) is/was to address the fact that many women underestimate just how strong they really are. This is a serious bummer for a number of reasons. From a training perspective it means slowed progress (or worse).
Please let us know what kinds of weights you’re pushing up. Personally, I’m curious as hell.
July 14th, 2009at 5:52 am(#)
I’m pushing 2 x 12kg (thats 2 x 26ish lbs) for my dumbbell press (2 x 14kg on a strong day!), 12kg for dumbbell rows and I do split squats with 2 x 10kg dumbbells.
I don’t consider myself to be a strong person at all and think that women can do much better than we think (also hoping to one day do an unassisted pull up!)
I have a question, though. Whats your thoughts on straight-legged deadlifts? Good or bad?
July 14th, 2009at 4:43 pm(#)
Elizabeth, that’s pretty effing sweet.
Liz, three things:
1. I would be willing to bet cash money that you can up your dumbbell row by a good 3 kilos. I find that most people can row 15-25% more than they press. Usually more for newbs. So unless you’ve been doing a ton (more) of dumbbell bench, there’s probably more of a difference than you realize.
2. You can probably add another five to each side for your split squats too. How you like them apples?
3. Straight-legged deadlifts good or bad? Both, really. Like most compound lifts, these are wonderful if they’re done properly and terrible if you’re bad at them. Limiting the range of motion to that which you can perform with a perfectly neutral spine goes a long way. It’s rare to see anyone good at them who hasn’t worked with a coach, though.
4. Bonus point! While I always emphasize the movement patterns in squats and deadlifts — particularly as warmups, I’ve moved somewhat away from loading them significantly and more toward single-leg work for strength development. That’s where I am (and consequently my people) are) right now).
July 14th, 2009at 7:36 pm(#)
well, I’ve been reading Krista’s stuff and just trying things for about 6 months. Bench presses are *hard* — I have been using the barbell. The first time I tried to press the olympic bar (no weights) I dropped it on my face and cut my nose. I can press the bar with 30 lbs on it (15 per side) for 3 sets of 10 reps now. I think that’s 75 lbs?
Krista — I’m working on squats too — I can do the 45 lb bar with a 35 lb plate on each side, but don’t go down past parallel. I can squat past parallel with the 25 lb weights for 5 sets of 5.
I’ve never been athletic in my life. By that I mean never “fast” and an ungraceful klutz. I was a pretty strong and fearless kid though. My body mass index is at the upper end of normal and I’m sure my body fat % is way too high.
Beth
July 15th, 2009at 8:15 am(#)
Geoff I think you’re right about upping my weights, particularly on the split squat. I tried doing split squats the other day with my back leg on the bench (don’t know the technical term for these) and still managed a good few with the 2 x 10kg weights, so I don’t think I’m doing heavy enough with both feet on the ground.
That said, if you don’t advertise significant loading on squats and lunges, what do you recommend? I realise that this is outside the scope of this article, but just a hint will do.
Thanks a lot.
July 16th, 2009at 2:10 am(#)
For some reason my chest is uncommonly strong. I’m pushing 50lbs (3 sets of 10) on a good day for bench press. My rows are lagging behind at about 35lbs for a full 3 sets of 10 (anything more than that and I get sloppy) but I can do 3-5 unassisted pullups. My strength doesn’t seem to be evenly spread out around my body. I think its weird.
July 16th, 2009at 2:33 pm(#)
This is pretty interesting to hear. I hope it also gives newbies some benchmarks in terms of what to expect.
To answer Elizabeth’s question, I still like squats and deadlifts for lighter work. The things that I load more (not that I need to load them as much) are split squat/lunge variations, single leg squats and single-leg Romanian deadlifts.
For me (right now), a single-leg squat to depth trumps a back squat at 1.5 times bodyweight.
July 16th, 2009at 6:55 pm(#)
I’m 57 years old and have been working out for 3 years and lifting freeweights fairly heavy for just over 1.
My max db bench is with 42.5 DBs. Usually work in the 30s for reps. I haven’t tried using the bar, but last time I was pressing somewhere around 90# there.
I deadlift 115# -could do more than that if my hands were stronger. All my strength is limited when I have to use my hands.
I squat poorly. Doing split squats with 30# barball on my shoulders (yeah, holding the heavy dumb bells hits that hand issue again) Think I need to mobilize my ankles and stretch those hip flexors. I get 1/3 down on a regular squat and have to lean way forward. My back won’t arch to get my butt out.
DB rows I usually use a 40# DB, but you’ve inspired me to try to go heavier.
60 second plank. Easy-peezey. I do 60 second side planks (and 90 second planks).
I can do 3-4 chin ups and 1-2 unassisted pull ups.
July 17th, 2009at 12:57 pm(#)
This is probably out of the scope of the article too, but I just got into Kipping pull-ups a few weeks ago, and they kick my ass. I max out on 8 unassisted strict pull-ups (palms facing away; I use the term chin-ups for palms facing me, and those are around 15), and Kipping pull-ups definitely lend themselves to doing many more reps than strict pull-ups, I guess because of the momentum in the movement. But the next day, my arms hurt more than they ever have from strict pull-ups (or chin-ups). And they’re entertaining for my gym buddy to watch :)
July 21st, 2009at 11:25 am(#)
Hey Geoff, any suggestions on modifying the dumbbell press without a bench? I’m working out at home and can’t invest in a weight bench at this time. Thanks.
July 21st, 2009at 8:10 pm(#)
The quickest and dirtiest variation is simply a floor press. This is conventionally done by lying on — you guessed it — the floor and letting your elbows sit on the ground for 1-2 seconds before pressing. If you’ve got a stability ball that will certainly work too.
Both of these lend themselves to pressing one dumbbell at a time, alternating presses (with the waiting hand either raised or lowered) or any speed/rep set.
July 23rd, 2009at 9:15 am(#)
How many times a week should I do this? How long should I rest between workouts — is one day enough?
Thanks, this is just what I was looking for.
July 24th, 2009at 7:20 pm(#)
One day in between is sufficient rest. However, if you’ve been doing this for more than three or four weeks, it’s definitely time to add some variety to your workouts.
Krista’s got all sorts of goodies outlined here:
http://www.stumptuous.com/category/training/workout_ideas
I think this general structure (i.e. single leg, upper-body pull, upper-body push, core + conditioning) will work for many people for up to three consistent months. After that, I’d start playing around with loading (that would be adding weight, not subtracting) and volume (a second higher rep/lighter weight circuit at high speed).
July 29th, 2009at 11:42 am(#)
30lb db bench press 3 sets 10 reps
30 lb db row 3 sets 10 reps
15 lb shoulder press, 3 sets 10 reps
Squats, 20 lbs each hand, 3 sets 10
Walking lunges, 15 lbs each hand, 3 sets of 5 each leg
My knees tend to bother me with lunges and squats, so I don’t like to do too much weight. On the other hand, more weight could actually prove more stabilizing. Curious about the split squats v. lunges and whether split squats would be easier on my knees than lunging as they are stationary. Also, can’t hold more than 20lbs in each hand for squats. Should I be graduating to barbell back squats or should I try to work in single leg squats?
July 30th, 2009at 7:03 pm(#)
First of all, it’s clearly time to start experimenting with heavier weights. If you can chest press it, it should be too heavy to press overhead (seated, anyway).
Moving along to your lower half, you *should* be able to handle far more weight. Joint pain is the limiting factor, though, so listen to your body.
I like split squats a lot. Front lunges are problematic because of the eccentric load they create when you drop forward. Split squats eliminate a lot of the confounding factors and allow you to concentrate on alignment, stability and keeping your heel driven into the ground. I’ll say that again: keep your damn heel dug in.
If the limiting factor is the amount of weight you can hold, then I’d say to get a weighted vest or a barbell. And when you’re done your usual workout, add some grip strength work. Farmer’s walks with dumbbells work well, as do with plates pinched together — 2.5 lbs. if need be. Something. Anything.
Grip strength is an essential on the path to getting strong, so push your limits a bit.
August 4th, 2009at 2:37 am(#)
Thanks for “The Less Thinking, More Doing Starter Program” post.
It is manageable. Not too tiring and it’s a very good workout.
Lamy
Martial Art Training
August 5th, 2009at 3:07 pm(#)
Awesome! Thank you so much for the advice. I love the idea of the split squats instead of front lunges. I have noticed it feels like quite a bit of impact stepping out and down into the lunge. Thank you for posting this program!!!
August 6th, 2009at 10:05 am(#)
This is such a cool article! Love it! I’m 34 and about 112 lbs and have been lifting for just under a year (lifted long ago as well, but after about a 10 year break I figure it doesn’t count anymore).
Current weights are:
Bench 75#/8 reps
Squat (deep) 95#/8 reps
Deadlift 115#/8 reps – like the other poster, also limited by my grip strength here
One-arm rows 35# dumbbell/6 reps – I just moved up to this weight and it is challenging so I guess my lats are weak relatively to my chest?
Military press 45# barbell
Forward lunge 70#/8 reps per side
Plank, I do a minute on a stability ball
Pull-up/Chin-up – Can do 3-4 unassisted chins, only assisted pull-ups so far
Not sure what other weights you’re interested in but I’m happy to share if you’re interested.
Liz
August 7th, 2009at 12:34 pm(#)
db rows – 3×12 @ 25 lbs
db chest press 3×12 @ 25 lbs
db overhead press 3×12 @ 20 lbs
I loathe a split squat, but lateral squats are all kinds of fun & forward/backward lunges are just fine.
90 second forearm plank not a problem. also, weirdly, can do pushups with proper form.
I’ve lost 138 lbs in the last year, have somewhere between 80-100 to go.
unsurprisingly, my legs are *strong*. my arms, back, etc? not so much. and there is a marked difference between right (dominant side) and left, which has lessened significantly in the last 6 months (when I started exercising – late February)
I can basically double the weight for all of the above, but that halves the reps. does it matter?
August 13th, 2009at 7:16 pm(#)
“I can basically double the weight for all of the above, but that halves the reps. Does it mater?”
That’s how it works with heavy stuff. And if you want to get strong, you have to lift heavy stuff.
At the risk of sounding overly-simplistic, if you want strength + muscles mass, you can do some shorter sets (4-8 sets of 6-3 reps) )with heavy stuff and then do some longer sets (2-4 sets of 8-20) with moderately heavy stuff.
For fat loss, one option is to alternate between Option 1 and Option 2 and follow both up with some kind of conditioning (strength circuits or intervals).
Howzabout that?
August 19th, 2009at 6:15 am(#)
Hey Geoff,
I have been doing weight training for the last 1 year now. I had a trainer until now and now I am without one. I have also changed my gym and do not want to have another not very nice experience. In India personal training is very expensive. I paid good money for the last entire year but havent lost any weight. I am 5.5 and weigh 74 kilos. Recently I got my body fay calculated and it is 27%. Also my lean muscle mass is 76%. The trainer i the new gym told me this was good. I am a very strong girl. I specify on the ‘very strong’ because can do good weights that some men in my gym also cannot afford to try. My lower body is in a 70% good shape while I have a heavy torso. My cardi is good but I am unable to lose any flab on my stomach and inner thighs. I have leaner lower legs but a lot of flesh on my back.
I used to do 3 reps of squats beginning with 70 lbs, 80 lbs and 90 lbs. I have developed a very good and firm butt. Also, I never missed my lunges and took about 40 lbs max weight in my hand while doing them. 2 reps on each leg.
Somehow my trainer has been unable to get my upper body in shape. I have like I said a heavy torso.
Could you help me? Guide me as to what I could do?
I was a former tennis player, a ligamnet injury on my left knee cut short my professional dream. I was advised bed rest for a year and a half. I put on weight in a year, almost 15 kilos. From 60 I was 75 kilos, my heaviest.
I am now struggling with my weight.
Can you help me? I have now begun playing twice a week and hit the gym too.
How should I work out??
Plesaase suggest something
August 20th, 2009at 2:30 pm(#)
I would question the wisdom of that trainer, manasee, if he told you 27% body fat and 76% lean muscle … that’s 103%
August 24th, 2009at 5:21 am(#)
Thank you for replying. But realy that has not really given me any direction to my thought or workout.
I know, my trainer was absolutely a disaster and I have wasted enough money on these things. It is difficult to get a good one. I want to begin weight training from scratch and graduate on my own. I am a hard worker and a quick learner. Could you please guide me about how to go. I have already given you details baout myself and my physical make up. What would be the best routine that I should should follow or make for myself.
Waiting for your comment… eagerly.
August 24th, 2009at 5:57 am(#)
Manasee, I suggest you read the article on this site about how to find a trainer, and hook up with one in your area that is better than your previous one. The questions you’re asking are probably outside the scope of what we can offer here — better to find someone close to you to offer specialized guidance.
http://www.stumptuous.com/how-to-choose-a-personal-trainer
August 25th, 2009at 4:56 am(#)
I has a sad.
“If there is any joint pain, stop.”
I screwed my knee and it won’t stop hurting. It’s ok if I *don’t* exercise, which sucks. It seems like there’s nothing I can do to my shoulders which won’t come good in a couple of days, but my right knee won’t repair no matter how gentle I am with it. Is there any such thing as a lower-body exercise that won’t turn my knee into a pulpy mass?
And Annie, 138lb in a year is an AMAZING achievement.
August 25th, 2009at 11:10 am(#)
Ok . . . whole lotta posts. Manasee, after you’ve checked out the personal trainer article, I suggest you start going through Krista’s nutritional information. If you’re active already, you’re probably going to get way more out of changes to your nutritional approach than you will out of tweaking your exercise regimen. It’s a question of bringing up the weakest points, as opposed to emphasizing the strongest.
Ms. 45, please don’t sad.
Your first order of business — before we get to exercise or even rehab — is to halt the mechanism of injury. If it has to do with shoes or lifestyle or seemingly unrelated physical issues, you need to suss those out.
You should really get a diagnosis, since you want to know what you’re working with. If it’s your ACL, for example, you’ll really have to cool it in the short-term, but will likely (even if surgery is required) be ok in the long-term. If it’s meniscus, on the other hand . . .
My advice is to focus on single-leg exercise, keep your damn heel on the floor and to limit range of motion — whether it’s a foot or an inch — to what you can work through pain free. What you don’t want to do is tough through things and make your situation worse.
October 28th, 2009at 8:09 pm(#)
Thank you so much for this! It was just what I needed to motivate myself to get started back up again (gently) after a couple weeks of illness. I couldn’t bear the thought of jumping right back in to a real heavy program. This got me to start sweating and moving weight and even do my shoulder rehab instead of wearing a groove on the couch. A week of every other day and I should be ready to hit the cage again. Thanks again!
January 15th, 2010at 9:54 am(#)
Isn’t that a lot of weight for a female to start with, 20 lbs for a dumbell row? I picked one up in the store yesterday, and I could lift it, but what would one progress to? I know all the reasons why women shouldn’t be afraid of bulking up, we lack the testosterone to do so and whatnot, but I’m already pretty muscular (beneath the flub)and I’m scared to death of ending up looking like a she-hulk.
January 15th, 2010at 12:19 pm(#)
Janet: At 110 lbs, I use 50-55 lbs for dumbbell row type exercises. 20 lbs is pretty manageable for the average woman to start with, but of course beginners can start with less — whatever they can manage.
January 15th, 2010at 12:34 pm(#)
Janet, I actually think it would be awesome if I looked like a she-hulk, but after 7 years of powerlifting, I still get asked if I’m a dancer (which I guess is a compliment?) I have been trying to bulk up for a long time … it’s not easy.
January 18th, 2010at 3:37 pm(#)
I wish that I had something as powerful to add as Krista and Trishy simply getting things done.
February 15th, 2010at 9:08 am(#)
I’m so glad I found this. “Less thinking, more doing” is exactly where I need to be with starting strength training. I met Krista at BJJ camp last summer and I’m very glad there’s a no-bullshit person like her out there.
February 15th, 2010at 3:46 pm(#)
How long should this routing be done before going to the next level do you think? Should this be done every other day? Daily?
February 23rd, 2010at 5:54 pm(#)
Good questions.
It is possible to build to doing this amount of work every day but, for most people, I would vary things up in terms of exercises and set/rep schemes. Three or four times per week would be great.
A month is about right as is (for a beginner). For Month Two, I would change things up a bit and then add a second short circuit with one lower-body exercise and one upper-body pulling exercise. I would use a different rep range for both — maybe 15.
Tell you what: if I see a show of at least five hands, I’ll add another chapter to this thing.
February 24th, 2010at 1:58 pm(#)
*raises hand*
I’m ready to start this program and I’d love to know what comes next!
February 24th, 2010at 10:45 pm(#)
*raises hand*
Me too!
February 25th, 2010at 8:30 am(#)
Please count my hand as raised.
February 28th, 2010at 4:12 pm(#)
Yup me too. Been doing this for two months and would love to know where to go next. Although I have been considering this: http://www.stumptuous.com/workout-3
March 2nd, 2010at 9:08 am(#)
I’ll be raised hand number five. I’ve been mixing this in twice a week with my BJJ practice (can’t really do both in the same night, logistically), so I don’t expect my strength gains will be as awesome as if I did it 4 times a week like you recommend. But even so I’m making progress — my hope is that I’m getting some “functional” strength training by rolling with all these dudes.
March 2nd, 2010at 3:41 pm(#)
Thy will be done, ladies.
March 13th, 2010at 8:57 am(#)
Can’t wait for the next chapter!
March 13th, 2010at 9:41 am(#)
And a question–suppose one would do this 4 times a week, would it be pointless/waste of time/detrimental to do strength training/endurance type cardio workouts on the off days? I’m new to lifting but have found if I don’t work in exercise about 6-days a week, it’s easier to start skipping workouts. Maybe that’s strange.
I’m just curious if there is something I missed about the rest days…I’ve been looking for the perfect workout to share with the hubster who’s extremely sedentary.
Gracias!