What makes a good gym program when it comes to losing weight and getting stronger?

An area that a lot of people will likely struggle with at some stage along their health and fitness journey. Their ability to program some exercises across the week that meet them where they are at and are structured in a way that is appropriate for their goals. This can often be easier said than done but there are some basic principles we can follow that should point us in the right direction!

Push!

A pushing movement, any movement where we are pushing whether this be as simple as a press up, a chest press or even some tricep dips! These are all movements that will hit our triceps chest and shoulder muscles and having one or two of these movements in your gym session will be a great way to get stronger here!

Pull!

Opposite to push in the section above. Pull often involves movements similar to rowing such as a lat pull down, a pull up and even a bicep curl! Having one or two movements like this in your sessions will help you to hit your back and biceps muscles!

Squat!

This, for me, is one of the more important movement patterns, especially as we get older and we start to notice getting up from the couch that little bit more difficult. Having some squat pattern movements in our session is going to be pivotal when it comes to maintaining and even developing strength in your lower body as you age. This can be as simple as a sit to stand, a goblet squat or even a heavy barbell squat! This will help to hit your quad muscles at the front of your legs with some assistance from other muscle groups like hamstrings, glutes and core most notably.

Hinge!

Another movement pattern that I feel is largely underrated when it comes to its importance in building a stronger, more resilient body as you age. This is any movement that involves us bending(hinging) at the hips! These are exercises that we are aiming to load glutes, hamstrings with some focus shifted towards our lower back and core muscles. This could be a hip thrust, a Romanian deadlift or even a heavy conventional deadlift!

Core & Balance!

While a lot of exercises that we complete as highlighted above - may challenge our core muscles - it is still a good idea to include one or two core exercises that bias our abdominal muscles and shift a bit more stimulus towards building muscle in our abdominal muscles while also working on our co-ordination and balance1 Maybe this is some leg raises, crunches or maybe some deadbugs.

If you are on the fence about online coaching and want to know a little bit more about the process - just email me the word “ready” and I will be in touch!

I am also delighted to announce that I am now offering an in person Personal Training service at kingfisher fitness club Waterford! Please get in touch through the contact information below or call into reception to check availability and avoid disappointment as spaces are limited! Please visit my new website www.coachedbycashel.com for more info!

Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. 

I hope someone out there found some of this information useful here, just some food for thought. For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email - contact@coachedbycashel.com