Finding the right training program this New Year


Title: Finding the right training program this New Year

Author: Michael Donoghue

Most New Year’s resolutions revolve around some sort of work out routine and diet. Last week we discussed how to find this gym this New Year. Now we want to find the correct training program that will develop long term results. Results show that resistance training is a safe and effective way to improve several health-related benefits.

The major benefits include:

Proper weight maintenance: individuals with greater muscle mass have a higher metabolic rate. This provides your body with a bigger engine to burn more calories. Increasing your metabolic rate is extremely important for long term weight control.

Increase bone density:

Resistance training provides a loading force on bone tissue which promotes new bone formation. In order to stimulate new bone growth you want to use a variety of exercises that load the axial spine (spine and hip) such as lunges or squats. The more intense structural loading should be done during early adulthood to develop peak bone density.

Increase muscle mass:

Muscle atrophy or loss of muscle, can be a major issue as you age. Muscle atrophy can happen starting at the age of 20. In most people, muscles atrophy occurs due to not using the muscles enough (if you don’t use it, you lose it). With a loss of muscle tone, simple tasks can become difficult. This type of atrophy can be reversed with exercise and better nutrition.

Improve posture and restore balance:

Posture plays a large role in an individual’s muscle balance. Sitting for a long period of time during the day can cause poor joint alignment which may lead to stiffness or pain. Giving your body the right exercises and movements to help counter these imbalances is key to improving posture.

Increase mental and emotional health:

When individuals partake in strength training programs, their confidence and self-esteem go up. This could be from a combination of feeling better, getting stronger, or looking better. Having a positive mental state can greatly increase the overall quality of life.

Practical strength training advice:

1. Set a goal, and create a plan: don’t go into the gym without a plan. Having the proper road map will lead you to the results you desire.

2. Quality over quantity: take time to learn correct exercise technique. Learning the proper techniques takes time and dedication. Make sure that all exercises are done with the correct mechanics

3. Keep the exercises functional and simple: there is no need to be standing on one leg on an exercise ball. Use multi joint exercises that are low risk such as farmer carries, goblet squats, split squats, and rows

4. Work hard: commit to your goals and hold yourself accountable. Seek a trainer if motivation is an issue. There is no supplement for effort.

To your health!

Michael Donoghue

Michael Donoghue, CSCS, FMS, USAW (Head Strength and Conditioning Coach and Director of Performance at Athletic Performance Training). Michael is in charge of designing all the training programs for professional, collegiate, high school, and youth athletes at APT. Michael holds a degree from Springfield College in Applied Exercise Science as well as various certifications. For further information he can be reached at

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