Steve Haywood Health & Fitness

Intermediate Press Ups

The first things that need to be understood are the names used by instructors. One of any exercise eg one press up, is called a repetition. A multiple of an exercise eg 12 press ups, is called a set. So if you are instructed to do one set of 12 repetitions it would look like this : -

1 x 12

If you are new to exercise or returning after a lengthy gap it is wise to begin with 1 x 12 of each exercise that is prescribed. Then see how you feel the following day, and even the day after that, the reason being that you may suffer DOMS ( delayed onset of muscle soreness ). This is something still not fully understood where you feel not too bad the following morning but worse the day after.

Once you feel ok, it’s best to stay with one set but increase the repetitions to between 15 – 20 . When this becomes easier it’s time to look at doing a second set of each exercise. Always take a 30 second to one minute breather between sets. It is ok to go up to 3 sets of each exercise but sometimes this can be a little tedious.

A frequently asked question is “how long will it take for things to happen” . Mentally you should feel better from the minute you start, physically it all depends where you are starting from but a comfortable rule of thumb is 10 – 12 weeks. To improve as you go along your programme needs to be changed so that your body doesn’t adapt too much to the same exercises being done all the time. This should be done by a qualified person if you are to train safe and to see progress.

Advanced Press Ups Progression

Another couple of tips when training. Forget the saying “no pain, no gain”. As someone new to training, mild discomfort is ok – muscles do need to be loaded to a point for anything to happen – but actual pain is a step too far. Try to train at least twice a week and if you are not sure of the technique of an exercise don’t do it.

This article and all exercises on my web site are aimed at making a person “ lean and mean”. To bulk up your muscle mass (called hypertrophy) is a different way of training altogether. Another important message is to learn to stretch at the end of each workout, it helps your muscles and it can feel good as well, it is a nice way to bring closure to the session.