What type of strength training workout should I do?

A question we get asked a lot is what type of strength training workout should I do? And the answer is: It depends!
 
It depends: on your goal
It depends: how long you have been training. A beginner/ somebody new would be very different than a person training a while
It depends: how often you want to workout. If you are only training once per week, then a full body workout maybe more appropriate than focus on upper body one day/ lower body next time
It depends: Are you training for particular sporting event/ activity e.g. a person training for GAA will be very different than person wanting to compete in a weight lifting competition
 
Some key things to consider:

1. Safety: No matter what, ensure everything is safe: your posture, the equipment, the environment
2. Consistency: Get into a consistent frequency of strength training. Ideally 2-4 times per week. Pick your days & times and turn up no matter what (unless you are sick!!)
3. Progression: Use progressive overload to build muscle (i.e. do more reps/ weight/ frequency). You are aiming to do a little bit more than the last time.
4. Focus on the fundamentals: Always include the compound fundamentals in your program, such at benchpress, squat and deadlift.
5. Focus on the core body: It is really important to have a strong core body. Always include some core workout into your program
6. Quality over quantity: No matter what, always prioritise doing things right i.e. right posture, right technique. Don’t rush it, and don’t put the emphasis on the weight lifted or quantity of reps if the posture/ technique isn’t right or starts being poor
7. Focus on breathing: The better you control your breathing, the better you will be able to do most techniques and ultimately the more you will lift and the stronger you will get.
8. Rest & recovery: It is critical to have good rest & recovery between training. Ensuring your sleep well and you are eating well.
9. Enjoy and have fun!

 
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