Now let’s take a brief moment to summarize the entirety of this short guide into distilled advice!
- For the goal of better looks, mood and health, focus on resistance training and do a couple of cardio sessions per week
- In your resistance training workouts, opt for compound movements, such as the squat, bench press, deadlift, pull-ups, rows, and lunges
- Master these movements and focus on progressively overloading them by increasing the weights used, or the numbers of reps, sets, training frequency, or even decreasing rest times
- If you want to build strength, focus on the 1-5 rep range and occasionally dip in the 6-15 rep range. And vice versa, if you want to build mass, focus on the 6-15 rep range and dip in the 1-5 rep range every now and then.
- To delay fatigue and maximize training volume, opt for 2.5-3 minutes of rest between sets, instead of 60-90 seconds
- To allow for maximum recovery, train each muscle group once every 72-96 hours
By now, you should have an idea of your own physical abilities and know how to get started with training yourself
Remember that everyone’s body is different – there is no “one size fits all” approach when it comes to working out.
But there are fundamental guidelines to follow.
And as your own personal trainer, it’s up to you to find what works best for you.
So get out there and start putting some of these tips into practice!
You (and your body) will thank yourself for it later.