Strength Training Made Simple.
Representational image. Photo: Freepik
Starting a strength training routine can often seem daunting, especially for beginners faced with a multitude of exercises, training plans, and mixed advice available online. This article simplifies the process, providing a straightforward approach to help you embark on your strength training journey effectively. With consistency and gradual progression, achieving improved muscle tone, endurance, and overall fitness can be straightforward and fulfilling.
Raj Ganpath, an experienced Chennai-based fitness trainer and the author of “Simple, Not Easy,” presents a digestible four-day strength training plan. His methodology emphasizes clarity and accessibility for anyone looking to enhance their strength.
As described in a recent Instagram video, Ganpath states, “This four-day plan can be executed with any equipment, whether it’s dumbbells, kettlebells, barbells, or resistance bands—just use what you’re comfortable with.”
The first day focuses on five foundational movements: squats, overhead presses, bent-over rows, and elbow planks. Perform six to twelve repetitions across five rounds, selecting a weight that allows you to maintain proper form throughout.
Ganpath suggests, “Begin with the squat, deadlift, overhead press, bent-over row, and elbow plank. Complete six to twelve reps for five sets. If you struggle to hit six reps, the weight is too heavy. If you can do twelve with ease, it’s too light.”
“Use the first two rounds as warm-up sets, focusing on technique. The last few reps should be challenging, especially the elbow plank, which should be held for 60 to 120 seconds.”
On day two, switch to five different exercises: lunges, swimming movements (like the clean), push-ups, pull-ups, and hollow holds. Maintain the six to twelve repetition range for five rounds.
Ganpath elaborates, “Focus on lunges, various push-up styles, pull-ups or lat pull-downs, and hollow holds for the same six to twelve reps, completing five rounds. Aim for a duration of 45 to 90 seconds for the hollow hold.”
Day three revisits the movements from day one but with a lighter load and increased repetitions of twelve to eighteen. This shift targets muscular endurance while solidifying good form.
“We keep the same exercises, but the goal is to work within the twelve to eighteen rep range, applying a lighter load to develop both strength and endurance,” Ganpath explains.
The final day mirrors the exercises from day two, also with lighter weights and focusing on twelve to eighteen repetitions, enhancing muscular endurance while paying close attention to form.
“Day four functions the same as day two, but again with lighter weights and dialed-up repetitions,” Ganpath notes.
Ganpath advises maintaining this four-day split consistently each week for the next four weeks, aiming to progressively increase either the weight, repetitions, or control weekly.
“The goal is simple: progress a little each week, whether through heavier weights or a few extra reps. You’ll be surprised by how effective a straightforward plan like this can be.”
Disclaimer: This article is for informational purposes and should not be considered a substitute for professional advice.
