For many individuals, starting on a weight training (or resistance) program can be confusing. Questions as to how many reps one should perform, the perfect exercise, and the correct weight to begin with always abound with beginners. Thus, knowing the basics comes in handy for developing a solid workout program.
A longtime personal fitness and nutrition coach, Rachel Glaxner has occasionally dealt with clients who wish to begin resistance training but lack knowledge on the basics. Usually, she shares the following information.
To build more lean muscle tissue, you need to load more weight than your body muscles are used to (with limits of course). The level at which to start with regards to weight depends on a few factors, including the individual’s prior experience in lifting weights and their goals. By increasing the amount of weight lifted, the muscles are able to respond in a positive way that enables them grow.
Resting is just as important as working out. Thus, individuals are often encouraged to incorporate rest days in their workouts to give the muscles a period to recover and grow.
In order to see positive change and avoid hitting performance plateaus, it is important to increase slowly the intensity of the exercise over time. This can be accomplished by increasing the weight lifted, the number of reps/sets performed, and/or changing the form of resistance training. Changes can be made as the individual adapts to the weights and exercises, or regularly in weekly/monthly intervals.
Rachel Glaxner is an active and dedicated student currently undertaking a Dietetics and Nutrition internship at Southern University in Baton Rouge, Louisiana. A hard working and athletically talented track star, Rachel is taking full advantage of every opportunity to make her future a bright one.
To Rachel Glaxner, running track has always been an important aspect of her life. Since childhood, she engaged in track and field, often finishing in the top positions. At a high school parish track meet in 2008, she broke high school records in various hurdles events, and was named the girls MVP of the track meet. In 2009 and 2010, her impressive sprinting ability earned her team MVP awards for South Terebonne High School. Her excellent record both on the field and in the classroom caught the eye of Nicholls State University, who in 2011 offered her a track scholarship.
Even at university, Rachel Glaxner continued with her hardworking nature towards track and academics. Off the field, she kept busy through commitments with various student associations, including the Academy of Dietetics and Nutrition, as well as working fulltime as a bartender and waitress at local restaurants. In the summer months, she competed at various fitness competitions, which helped to raise her profile as a personal fitness and nutrition coach.
Currently on track to undertake her master’s degree in 2015, Rachel Glaxner hopes to become a registered Dietitian and Nutritionist, which will enable her establish a private practice. If all goes well, she may run her own gym, which will enable her continue to help clients accomplish their fitness goals.