Essential Fundamentals to Your Strength Training Program

Like any fitness routine, before starting a strength training program talk to your Doctor. Address any sources of body pain and other health concerns to make sure your plans are safe and that you understand any potential for injury. Fortunately, Hawthorn Farm Athletic Club (HFAC) instructors, and especially our team of Certified Personal Trainers, excel at working with all levels of fitness and all stages of life to implement a safe and effective routine to achieve your strength goals. Once cleared, start by asking yourself a few questions. First, make some notes on your goals for strength training. Are you looking to do a specific task being able to do a pull up, put carry-on baggage into the overhead compartment? Or does achieving a specific appearance motivate you? Is your goal short-term or long-term? Having personally meaningful goals that are clear and realistic will shape the base of your program and maintain your motivation over time. Second, be clear about how much time you can dedicate to your program and how often. Is there a time frame you need to achieve your goals by?   A minimum of two days a week is essential, but different routines and timelines can be created based on your commitment level and realistic assessment of your available time and resources. Third, what is your current knowledge base and is it enough to get you results? How much effort do you want to invest in building your own safe and effective routine or do you want an expert to create one for you? Building a good routine requires (1) understanding proper movement patterns before you add load to your body. Improper form and alignment compounded with load can cause injury. And (2) how to put together the right strength routine to achieve your specific goals with the time and resources you have available. If you are uncomfortable with this area, consult one of HFAC’s Certified Personal Trainer to get your toolbox filled so that you can begin navigating routines and exercises with ease. Speaking of resources, what space and equipment do you have available? Among what’s available, what inspires you to follow-through the most? People gravitate to their comfort zones so if something isn’t comfortable for you, then you aren’t likely to use it. Especially during the challenges of Covid19 pandemic, where healthy options are essential and hard to come by, HFAC  has extensive resources and team members to support you. For example, some people love working out with group energy, others like being one-on-one with a trainer, and still others prefer to do their own thing alone. HFAC Members can obtain strength training in all or any of these settings. Like a group setting? Consider one of HFAC’s many strength-focus Group Exercise Class such as Les Mills BODYPUMP HFAC hosts group classes in our outdoor spaces and multiple indoor studios, as well as virtually through Livestream and in the HFAC Online Workout Library . If your goals include muscle hypertrophy, or building, then becoming comfortable in HFAC’s weight room can be essential. HFAC’s culture is relaxed and welcoming to all. A knowledgeable Wellness Attendant passionate about fitness and eager to help is available anytime to answer questions or get you exploring HFAC’s state-of-the-art equipment, including:

• Keiser Pneumatic Resistance System
• Matrix Functional Trainer 
• Matrix Mega Double Rack 
• Matrix S-Drive 
• Technogym and other selectorized machines, plate loaded machines, and free weights.

If your goals include functional movement, explore all the different areas available inside and outside HFAC’s building to train. These include HFAC’s Fitness Annex with TRX frame, heavy bags and small equipment as well as HFAC’s spacious gymnasium, home to a wide array of functional training equipment including that used in Circuit Training Class. Outdoors HFAC’s West Lawn and Patio are open for members to find your personal favorite spot. Member comfort and peace-of-mind is always a top focus at HFAC. Our “Healthy Hawthorn Standard”  for safe operations during Covid 19 concerns was rated as “above and beyond” and “Best Practices” by Oregon health authorities. It’s been called “awesome” and “so reassuring” by Members. In 2020, many HFAC Members prefer, or are required to, workout from home or the road. HFAC’s Virtual Membership Amenities keep strength training goals on-track with Certified Personal Trainers providing Virtual workouts and guidance, as well as HFAC’s strength training workouts – the Livestream and HFAC Online Workout Library – mentioned above. HFAC Members also receive discounts on a curated package of at-home strength training tools with HFAC’s Professional Partners. No matter what, make sure you create an un-cluttered space for you to safely exercise regularly with your functional training equipment readily available. You’ve now thought through important basics. You’ve identified a goal and have clarity on the time and resources you are willing to put into achieving your goals. You have also identified the resources available to you at home and in your Club and put some thought into the different formats and settings that appeal to you. Taking time to establish these basics will help you sift through all your options and create a routine that works for you long term. Don’t hesitate to reach out to any member of our HFAC team if you’ve been trying a routine and aren’t achieving what you hoped or are ready for more support or something new. Written by: Dana Andress, HFAC Certified Personal Trainer and Heidi Sivers Boyce, HFAC President