Gym users

[DrCoconut]

DS1 has to make a gym programme for homework. He is 16, quite mature physically and not used to exercise but no health issues that would prevent him using the gym. What would be a suitable start point in terms of weight and reps for bicep curl? Any other general point he could include, maybe a longer term goal.

Make sure there is a cardio warm up included and a cool down, including stretches. The main body of the session can then focus on working whichever muscle groups he likes. The usual principle is to exercise groups alternately eg Monday legs, Tuesday rest, Wednesday abs, Thursday rest, Friday arms. You should gradually build up strength through increased number of reps/weight. You can exercise everything pretty much just using your own body weight. I personally like to intersperse strength moves with high intensity cardio (eg 5 sets of one minute burpees followed by 20 clean and press etc etc) this is called high intensity interval training and has the benefit of keeping the heart rate high so burning calories/working the cardio system for the whole session but also building muscle which helps raise the body's basal metabolic rate (basic rate at which we use energy) to burn calories in the long run.