LOOKING FOR A GREAT STRENGTH WORKOUT?
Well, lucky for you, we've got the magic formula. No, it doesn’t involve lifting your ego off the floor, but it might help with a few other things. The workouts below are comprehensive in design and will promote injury prevention, improve body composition, and enhance race performance. These exercises target different muscle groups to provide a balanced approach to strength training, whether you're looking to boost your running performance or just want to feel stronger overall. It’s basically like your fitness resolution that doesn't make you cry by February.
How to Structure This Workout
For each exercise, aim for 3-4 sets of 8-12 repetitions (reps), depending on your fitness level. If you’re a beginner, start with lighter weights or bodyweight exercises. Gradually increase the load as your strength improves, you know, like how you gradually increase your snack intake when no one’s watching. If you're more experienced, you can challenge yourself with heavier weights or additional sets. But remember: form over ego. That means you won’t impress anyone by lifting heavy with poor form, except maybe the chiropractor.
Warm-up and Cool-down
Before you begin, take 5-10 minutes to warm up with light cardio or dynamic stretching. This is basically your body saying, "I’m not ready, but let’s pretend I am." Examples include jogging, cycling, or leg swings. For a cool-down, spend a few minutes stretching to improve flexibility and reduce muscle soreness. It’s like the ‘sorry’ after a bad workout, necessary, but it doesn’t make up for what you did.
Workout 1
LEGS
Leg Press, Ball-Squat, or Lunge
Any exercise that involves a pushing motion with the legs. A leg press machine lets you adjust the weight, while a squat or lunge uses your body weight. Fun fact: you’ll feel this the next day, but you won’t be able to sit without wincing.
Leg Curl
Any exercise where you curl your legs, starting with them straight, then bending the knees and flexing the hamstrings. You might do this on a machine, or you could try it while pretending to be a competitive hamstring-curling enthusiast.
Leg Extension
Any exercise where you straighten the leg under resistance. Start with knees bent and flex your quads. If your legs feel like they're about to snap, you’re doing it right. Remember, it’s about form, not about seeing how much you can lift until your knees give up.
Tibia Dorsi Flexion
Any exercise where the foot is flexed upward against resistance. Keep those hips still , we're not doing the cha-cha here. You might want a partner or trainer, or you can just start challenging yourself with a weight machine. Either way, avoid a scenario where your hips are moving like a 1980s disco dancer.
Single-Leg Hip Flexion
Any exercise where you flex the hip forward, raising the thigh and knee against resistance. Don’t worry if it looks like you're trying to knee yourself in the chest. Just make sure to do 8-12 reps. Feel the burn, not the shame.
UPPER BODY
Shoulder Press
Any exercise involving a vertical press from a seated or standing position with the hands beside your head and weight pushed straight up. Your shoulders will thank you. And by thank you, I mean they’ll scream at you the next day.
Pull-down
Any exercise where you reach up and pull down on a weight or resistance. It’s essentially the ‘please, someone pull me out of this gym’ move. Aim for full extension to below the chin. If you don’t feel like you’re pulling down the heavens themselves, you’re not doing it right.
Chest Press
Any exercise that requires you to push out from the chest. You can do this seated or standing, with weights or resistance bands, or by lying down, where you’ll probably ask yourself, “Why did I think this was a good idea?”
MID-SECTION
Abdominal Exercise
Any exercise that works the muscles of the midsection. Try the plank where you support your weight on your toes and elbows in a push-up position. It sounds easy until you realise your body is giving up slowly. Hold for up to two minutes of pure agony it’s like holding onto your dignity after a bad breakup.
Low-Back Extension
Any exercise that works the lower back, plus engages the glutes and hamstrings. The "Superman" extension sounds heroic, but in reality, your body will be begging you to stop. Perform on a 45-degree bench, aka the "Roman Chair" because nothing says ‘I’m a gladiator’ like a lower back workout.
Workout 2
LEGS
Leg Press, Ball-Squat, or Lunge
Repeat. Because who doesn’t love repetition? Eventually, your legs will start whispering sweet nothings like, "Why are you doing this to me?"
Hip Adductor
Any exercise that works the inside of your leg. Squeeze a ball between your knees. It sounds a bit like a self-help technique for those awkward situations.
Hip Abductor
This one works the outside of your leg and hip. Resistance bands, leg lifts, it’s all fun and games until you realise you’ve got another set to do.
Calf/Heel Raise
Any exercise that flexes the foot forward or downward. You can do this on a machine or standing on a step. You know, the kind of workout that makes you wonder why your calves feel like they've been hit by a bus the next morning.
UPPER BODY
Incline Press
Similar to the chest press, but with an inclined bench. Because horizontal was just too mainstream. Press up and out from the chest, and be sure to look like you're holding up the weight of the world.
Seated Row
Pulling toward the body with full extension, trying to make your shoulder blades meet in the middle. Think of it as dragging yourself through the emotional weight of another gym session. You’ll thank your muscles later.
Dip/Push-up
If you want to feel your triceps burn, this is your go-to. Raise and lower your body through the arms and if you're feeling particularly confident, do this while holding a hotdog in your other hand.
Shoulder Shrug
Lift your shoulders with weights or resistance bands. It sounds easy enough until you realise you’re lifting more than your self-esteem can handle.
Lateral Raise
Lift your arms straight out until they form a “T.” You’ll look like you’re doing a bad impression of a seagull, but it’s worth it for the muscle gains.
MID-SECTION
Torso Rotation
Any exercise where you rotate the upper body left and right from a seated position. Because what’s better than twisting yourself into oblivion? You’ll be laughing or crying by the end.
Conclusion
This workout plan targets all the major muscle groups, enhancing strength and performance while reducing injury risk. Whether you’re a runner, an athlete, or someone who just wants to look good while suffering through burpees, this program’s for you. Remember, consistency is key, and by consistency I mean showing up even when you’d rather be eating pizza on the couch.
For best results, aim to incorporate these exercises 2-3 times a week. Combine them with your regular cardio, flexibility workouts, or just a good Netflix binge, you deserve it. If you’re new to strength training, consider working with a trainer. Trust me, they'll appreciate not having to hear you whine about bad form. Stay consistent, track your progress, and you’ll see noticeable improvements. If you don’t, at least you’ll look good pretending.