Stabilization Before Strength Photo by Leslie Hassler

I get lots of questions from lots of people about what exercises are good for someone who is new to the gym or returning after a hiatus. So, in honor of “Workout Wednesday,” I thought I’d offer one of the programs I designed for my training sessions this past weekend.

The following exercises provide a total-body program for what NASM calls the stabilization endurance phase of training. It’s important to note you should perform an adequate warm-up before jumping into this routine and a cool-down when you’re done. For each exercise, aim for two sets of 12 reps. (If you’ve never worked out before or starting again after a very long break, one set is just fine.)

Core:

• Supine draw-in march
• Prone iso-ab (plank)

As I’ve written about in the past, the stabilization training phase should be the starting point for anyone new or returning to a fitness routine. Research has shown jumping into strength or power training before stabilization is a surefire way to increase your risk of injury. Simply put, without stabilization, your muscles don’t work the way they’re supposed to and your body being the amazing machine it is will make compensations to keep you moving. Those compensations lead to muscle imbalances which lead to increased stress on the joints which in the end leads to injury.

Aim to perform this program two to three days each week, but remember not to perform the same routine on back-to-back days. Your muscles need time to recover and repair, which is accomplished through rest.  So maybe you go through this program on Mondays and Wednesdays. You can do cardio on the same day or on the in-between days and make sure you don’t skimp on the stretching! I will be eager to hear your feedback on whether or not this program helps you on your journey to have fun, be fit and feel fabulous!