Weight training as a habit

jonmcooke79 wrote: »

How do you build weight training as a habit other than "Just do it!" I guess I need to simply pick some exercises for upper body. I really need to lose about 25 lbs.

As with anything, you develop notions of value and see the activity as beneficial and enjoyable.
This comes in time, but starting out, you "just do it".
Soon, your problem will be the same but in reverse. Some learn to love training so much taking that rest day becomes the act of will and self-discipline.

Weight training and rest both have great value, so check out the linked programs above and enjoy your new journey.
And remember, everybody starts out doing something new in ways that seem uncomfortable and awkward.
Some days you don't want to train...and you "just do it" anyway...
In time you'll have to pry yourself away.
Good Luck!

Don't let your DREAMS be DREAMS.

JUST DO IT.

jonmcooke79 wrote: »

How do you build weight training as a habit other than "Just do it!" I guess I need to simply pick some exercises for upper body. I really need to lose about 25 lbs.

A couple of things:

1) Don't neglect to train your lower body. It's important.
2) I would BEGIN by doing very little each session. Keep each set of exercise at a low level of fatigue to mitigate soreness. That, and you don't need high levels of fatigue in the beginning. Track your progress and aim to improve things at a slow pace.

Here's an example and this is not intended as a complete program. Just an example:

Day 1

Leg Press 2 sets of 8
Bench Press 2 sets of 8
Lat Pulldown 2 sets of 8

Then perhaps next week you repeat the same day but you add 1 rep per set, doing 2 sets of 9.


This is ONE example of progressive overload. It will cause the stimulus necessary for growth, but it will ALSO provide you with positive feedback in that you will see the progress you are making and this progress will make the act of exercising more enjoyable or less crappy.

Finally, select exercises you enjoy the most or hate the least, at first.

I would prioritize adherence over everything at this point, and the way to build that in the beginning is to do the things you like.

I have always found that one of the best ways to get into the habit of doing something is to tell other people about your intentions. Tell a friend or family member that you're committed to going every Monday/Wednesday/Friday/whatever. If it's always the same receptionist person at the gym when you go, say "See you next week!" when you're heading out. It can be helpful to feel accountable to someone other than yourself - even though YOU are the only one that can make the decision to go or not go to the gym.

You need to do both upper and lower body. I do split days one upper and one lower as I am aiming to gain muscle. I have been told that if I wanted to lose weight then doing both in one session was the way to go. You will not always feel like going to the gym, but you have to remind yourself of your goals and just do it. I can lie in bed and argue with myself about not going to the gym that day, but my guilty side always wins and I go. The feeling after a great workout is tremendous. Enjoy.