By now, you should have your basic setup ready to begin or continue your course. This includes the apparatus, a logbook, a choice of training type and a list of the exercises you are going to work through. This is another reason why the logbook is such a good idea as it will list which exercises you have chosen, which order you wish to use them in, what weight and how many reps you intend to perform. If you don't use a log, it may still be a good idea to note down the order of your exercises as you can easily forget once you start your routine. Now you are ready to begin, there are a number of pointers which you can follow to keep you on the right track.
1. Make sure the order of the exercises is right for you. Don't work on your upper and lower body if you don't need to, and avoid whole body workouts if you are unsure of your capabilities. Make sure you know which exercises will train which muscles so you can judge effectiveness. Some training types specify you pick one exercise per muscle group e.g. Crunches for the abs, so make sure you try a different exercise every few workouts until you find the ones right for you.
2. If the training type you choose is fairly 'open book' as to the order of each exercise, it may be helpful to order the exercises so that the larger muscles get worked first e.g. biceps before grip work. In some cases this has shown to increase your strength better than using a less specific order.
3. Try to avoid working out on an empty stomach so consume a moderate meal an hour or two before you intend to exercise. This will give your body enough 'fuel' to help it though a draining session. Don't go overboard on food at this stage as you can eat a bigger meal after your routine. Also avoid exercising if you feel full from your meal, if you feel particularly sore or if you feel ill.
4. Water is another consideration so make sure you drink a cup of water based liquid about an hour or 30mins before you begin exercise. Take a cup of water with you of you can and sip it slowly between sets. Also remember that you will sweat a lot during your training so take maybe a pint or a half litre of water based liquid 10-30 mins after you end your exercise period.
5. Before each workout, select 5 - 8 types of warmup exercise and perform them until you break out in a light sweat or you feel ready to begin. Stretch all the muscles you will use in the routine as much as possible (but without forcing it), especially the legs, arms and back. Then rest for a few minutes before proceeding.
6. Perform each exercise in the order you chose earlier with a weight heavy enough to cause failure within the maximum number of reps you are allowed for the exercise. If this is not the case, try increasing the weight or slowing down the speed of each repetition, making each rep much harder.
7. Rest for a minute or two between each exercise, long enough to catch your breath and feel strong enough to carry on. Three or four minutes is an average time for older people but remember to stand or lean when resting and never to lie flat. You can also use this time to stretch if you feel your muscles are tight or you want to safeguard against tightness in the future.
8. Perform the same warmup exercises you used at the beginning to round off your routine and stretch the muscles again. This will alleviate any tension you may be feeling and help muscle recovery.
9. Unless you workout late at night, it is a good idea to eat a large meal 45 minutes or an hour after you end your routine. This should be a high protein, high carb meal with plenty of vitamins to replace all the nutrients you lost while exercising. This is most important after a workout as it gives the body the power needed to repair itself. If you find you have to train at night, eat a light snack if you can and wait 30mins more more before you retire to bed. Also avoid cold milky drinks before you sleep.
10. Make sure you eat a variety of meals throughout the next day as this will also help rebuild the body. Three very large or five fairly large meals should be consumed during the day - each including vegetables and a source of carbohydrate, protein and vitamins.
11. Sleep at least 8 hours per night and rest during the day if possible.
12. Wait 48 or 72 hours after each workout before you undertake your next one. Remember to avoid exercising if you feel sore or have painful injuries - it may make you better, or make you worse...
13. Assess your progress every month so you know if you need to increase your weight, change exercises or take a longer rest. A Logbook is useful here as you can easily see the progress you are making and can easily adjust the goals you set for yourself.
