top of page
  • Writer's pictureTravis J. Vanden Heuvel

Time to PERFORM!

Contributed By: David Vanderheiden

Good day to all that are reading this article.  It is time to really get down to business.  It is now time to put together your first program.  There are so many different routines you can try, but I am going to tell you the two best ways to get started.  Let's start with the first way to get started. The first system I want to introduce you to is the "Single Set System".  This is for true beginners.  It is as simple as it sounds.  You do one set per exercise.  Due to how new you are, this is the best way to introduce a new stressor (like working out) into your life.  As I talked about in the last article, the "Alarm Stage" of working out will happen and you will have "Delayed Onset Muscle Soreness," or DOMS.   The other nice system to go with would be the "Multiple Set System".  This, too, is what it sounds like.  You are now doing multiple sets per exercise you have chosen.  The "Multiple Set System" is superior to "Single Set" and can be used by both novice or advanced people for their workouts.   Now that you have been introduced to the two systems to start your workouts, I am going to give you a few guidelines to follow.  If it has been several years since your last workout, the "Single Set System" is where you should begin.  You need to get your body more efficient to handle working out and this is the best way to not let your workouts make you so sore that you cannot move. If it has been anywhere between 3 to 12 months since your last workout, you could start with the "Multiple Set System".  I will say to be careful though.  You still have muscle built and your body may still be able to handle the stressors more effectively, but make sure you DO NOT overwork yourself.  You still need to be mindful of the fact that you are starting again and are not in the greatest shape.  Be careful and do not overwork yourself.

Now that you have your system to start with, I want to get into your repetitions you should do, sets and rest periods.  Obviously with "Single Set", you will only be doing 1 set, but go for 10 reps when you do it.  10 is always a nice balanced way to start.  If you are starting with the "Multiple Sets", stick with 3 sets of 10 reps per exercise.  Again, 10 reps is a good number to start with and 3 sets gives you a little more endurance as well. Now, when you are starting out, you will not be lifting very heavy, but you still need to give yourself proper time to rest.  1 minute rest periods between sets is what I recommend to start with.  It is enough time to give your body time to recover, but not so much time that your heart rate goes back to it's resting state.  As your workouts progress, your rest periods, sets and reps will change, but that is another article for another day. Always be mindful of the fact that you are just starting again so put your ego aside and do the smart thing.  If it has been several years since you workout out, start with the "Single Set System".  If you have workout out in the last year, you can go with the "Multiple Set System", but again, be careful.  Make sure your repetitions are at 10 and rest periods are at 1 minute.  You will build from there.  I promise you that. If you have any questions, let me know in the comment section or you can come into Xperience Fitness in Green Bay and ask for me directly.  We can sit down and put together the right plan for you.  That is what I am here for.  I am here for you. As always, be better today than you were yesterday!  Be better tomorrow than you are today! 

David Vanderheiden is a NASM Certified Personal Trainer at Xperience Fitness in Green Bay, Wisconsin. He specializes in working with clients of different health levels, body types, and fitness levels to achieve their goals of improving their quality of life.


top ten seal.png

Are you an author?

to submit your book for consideration in RTM's TOP 25 ® program.

bottom of page