Shift Strength + Lean Mass Building Program
Focus
This is the fifth week of a basic strength training program meant to be completed in less than 30 to 45 minutes on three days per week. You will repeat this week’s program for the sixth week adding a little more weight if you are ready.
New This Week
Going forward the workouts may extend from 30 to 45 minutes. If all you have is 30 minutes, no problem. Skip one of the five exercises for your workout but don't skip the same exercise every time you shorten your work out. Just because you don't have time for the whole thing doesn't mean you shouldn't try to do some part of it.
This week, we are switching:
Hip Hinge to Deadlift
You can use either dumbbells or a bar.
Incline Push Up to Bench Press
You will likely want to start with dumbbells on this one, but you may be able to use the bar
This weight lifting program is 12 weeks long in total. This is where you will need to start recording your weights lifted so we can guide you on how much weight to add. Record the amount you are lifting in a journal or your Captain’s Log for the 5 exercises so that we can ensure we aren't recommending you overdo it. For those continuing the Shift program after the 12 weeks we will start giving guidance on how to continue weight training with more custom support. This is meant to help you build a practice of resistance training that actually takes you somewhere. i.e. the amount you can lift should go up.
Weight Amounts
How do you know if you are lifting too much or not enough? How do you know if you are ready to lift more? Knowing when to increase weights in your weight training program boils down to a few key indicators that your body is adapting and becoming stronger.
Here is how you know if you are ready to increase your weights:
Overhead Press:
When you can complete your sets and reps with good form but feel like you could handle more weight, it's a sign to progress.
If you find that you're consistently lifting the current weight with ease and not feeling much challenge, it's likely time to increase the weight
Squats:
If you can complete your sets and reps with proper form and feel like you could do more without compromising technique, it's time to add more weight.
If you consistently feel little to no muscle fatigue after finishing your sets, it's a sign that your current weight might be too light.
Bench Press:
Similar to squats, if you can perform your sets and reps comfortably with good form and feel like you have more strength in reserve, it's a cue to increase the weight.
When you find the current weight is no longer challenging and you can complete your sets without feeling much effort, it's time to level up.
Deadlifts:
Pay attention to how easy or difficult it feels to lift the weight off the ground. If you're able to lift the weight without straining excessively and with proper technique, it might be time to add more weight.
If you're finishing your sets feeling like you could do a few more repetitions without much difficulty, consider increasing the weight.
Rows:
Similar to other exercises, if you're able to perform your sets and reps without struggling and feel like you have more strength left, consider adding more weight.
If you're not feeling much of a burn or challenge in your back muscles after completing your sets, it might be an indication to increase the weight.
In general, pay attention to how your body feels during and after each exercise. If the current weight feels too easy and you're not experiencing much muscle fatigue or challenge, it's probably time to increase the weight. However, always prioritize proper form and technique over lifting heavier weights. It's better to progress gradually and safely rather than risking injury by lifting too much weight too soon.
Additionally, remember to listen to your body and take rest days as needed for recovery.
Understanding when not to add more weight to your weight training program is crucial to prevent injury and ensure steady progress. Here's a breakdown for each exercise:
Overhead Press:
Struggling to complete your sets and reps with good technique, such as overarching your lower back or leaning too far back, suggests that you're not yet prepared to add more weight.
Feeling excessive strain in your shoulders or neck during overhead presses indicates that your muscles may need more time to strengthen and adapt before increasing the weight.
Squats:
If you're struggling to maintain proper form throughout your sets, such as rounding your back or knees caving in, it's a sign that you're not ready to increase the weight.
Feeling excessive soreness or fatigue in your muscles, to the point where it affects your ability to perform other exercises, suggests that your body may need more time to adapt before adding more weight.
Bench Press:
If you're unable to complete your sets and reps with good form, such as arching your back excessively or flaring your elbows out, it indicates that the current weight is challenging enough.
Experiencing joint pain or discomfort, particularly in your shoulders or wrists, is a warning sign that you should hold off on increasing the weight until the pain subsides and you can perform the exercise comfortably.
Deadlifts:
If you find it difficult to lift the weight off the ground without sacrificing proper form, such as rounding your back or letting the weight pull you forward, it's a clear indication to stick with the current weight.
Experiencing lower back pain or tightness during or after deadlifts is a red flag that you're not ready to progress, as it indicates potential issues with your form or muscle imbalances that need addressing first.
Rows:
If you're finding it challenging to maintain a stable core and back position throughout your sets, leading to excessive swinging or momentum, it's a sign to hold off on increasing the weight.
Experiencing sharp or persistent pain in your upper back or shoulders during rows is a warning sign that you should stick with the current weight until any underlying issues are addressed and you can perform the exercise pain-free.
In summary, if you're struggling to maintain proper form, experiencing pain or discomfort, or feeling excessively fatigued during or after your sets, it's best to refrain from adding more weight to your weight training program. Focus on mastering technique, addressing any imbalances or weaknesses, and gradually building strength before progressing to heavier weights. Always prioritize safety and listen to your body's signals to avoid injury and ensure long-term progress.
Reminder
Muscle is life. You will not get bulky when you lift weights, trust us. But you will get happy.
Find some clothes you like to move in and shoes you can bend in.
Find the music you like to listen to.
Find an environment you don't mind grunting in.
Have some water nearby.
And don't focus on what or how much you are lifting.
Simply know that if you commit to the process you will build muscle and the amount you can lift will go up. That is all that matters. When the amount that you can lift goes up, you are buying yourself insurance against losing your independence in your final decades and putting coin in the bank of life.
By this, we mean reduce insulin resistance, improve your decision making and concentration, sleep better and improve your mood.
Feel free to get a little warm before starting but the exercises alone are safe warm ups.
Yes, if you're really into cardio and aren't currently injured, you're welcome to keep doing it but it won't build muscle.
So because you're strapped for time, you may need to re-route some of your cardio time to muscle time in order to see the gains in your weight, mood and function.
Obviously, any exercise program you take on is at your own risk. Resources on safe form are included here. We can't provide personal training advice but you're welcome to contact a local gym to see about getting a session or two with a personal trainer who can review form and modifications for injury.
This week's program should take you less than 30-45 minutes. You can do anything for 30-45minutes:
This Week’s Program
5 Exercises
Overhead Press
Squat
Bench Press
Deadlift
Bent Over Row
3 sets of each exercise
8 reps each per set
low weights as listed below
Overhead Press
Sets: 3
Repetitions Per Set: 8
Weight to Lift: 10-20lb bar or 5-10lb dumbbells is a good place to start. Use the parameters above to determine whether it is time to lift more, lift less,or stay the same.
To perform a dumbbell overhead press, stand with feet shoulder-width apart,
holding a dumbbell in each hand at shoulder height with palms facing forward, then press the weights upward until your arms are fully extended above your head,
keeping your core engaged throughout the movement.
To ensure safety and prevent injury during a dumbbell overhead press, maintain a
neutral spine by avoiding arching your back, engage your core throughout the
exercise, and avoid locking your elbows at the top of the movement, ensuring a
controlled motion both while lifting and lowering the dumbbells.
Squat
Sets: 3
Repetitions Per Set: 8
Weight to Lift: 10-20lb bar or 5-10lb dumbbells is a good place to start. Use the parameters above to determine whether it is time to lift more, lift less,or stay the same.
For a proper barbell squat, position the barbell on your upper back just below the
neck, feet hip-width apart with toes slightly turned out, then bend at the knees and
hips to lower down as if sitting back into a chair, keeping your chest up and back
straight, until thighs are parallel to the ground before pushing back up to starting
position.
To maintain safety and avoid injury, ensure your knees do not extend beyond your
toes, keep the weight evenly distributed through your feet, engage your core
throughout, and focus on a controlled, steady descent and ascent to prevent undue strain on your lower back and knees.
Bench Press
Sets: 3
Repetitions Per Set: 8
Weight to Lift: 20lb bar or 2x10lb dumbbells is a place to start. Use the parameters above to determine whether it is time to lift more, lift less, or stay the same.
For a bench press, lie on a bench with your feet flat on the floor, grip the barbell or dumbbells slightly wider than shoulder-width apart, lower it slowly to your mid-chest, then press the bar back up to full arm extension, keeping your wrists straight and elbows moving diagonally away from your body.
To ensure safety and prevent injury, use a spotter when lifting heavy weights, maintain a natural arch in your lower back without excessively arching, and control the barbell's movement steadily throughout the exercise to avoid placing undue stress on your shoulders and chest.
Deadlift
Sets: 3
Repetitions Per Set: 8
Weight to Lift: 20-30lb bar or 2x 10lb dumbbells is a place to start. Use the parameters above to determine whether it is time to lift more, lift less, or stay the same.
For a deadlift with dumbbells, stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs, with palms facing you, hinge at your hips to lower the dumbbells along the front of your legs, keeping a slight bend in your knees, your back straight, and your chest up, until you feel a stretch in your hamstrings, then return to the starting position.
To ensure safety and prevent injury, keep your core engaged and back flat throughout the movement to support your spine, avoid rounding your shoulders or back, and ensure a controlled, slow descent and ascent; if using a barbell, grip it with hands just outside your legs to maintain balance and ensure even distribution of weight across both sides of your body.
Bent Over Row
Sets: 3
Repetitions Per Set: 8
Weight to Lift: 10lb per arm is a place to start. Use the parameters above to determine whether it is time to lift more, lift less, or stay the same.
Either 1 arm at a time with dumbbells, or 2 arms at a time with dumbbells.
For a bent-over row, stand with feet shoulder-width apart, knees slightly bent, lean
forward from the hips until your torso is almost parallel to the ground, holding
dumbbells with palms facing each other, then pull the weights towards your lower
ribs, squeezing your shoulder blades together before lowering them back down.
To maintain safety and prevent injury, keep your back straight and core engaged
throughout the exercise to protect your spine, avoid jerking the weights or using
momentum, and ensure a controlled motion
Lifestyle Recommendations
Three days per week of dedicated strength training with the goal of
building muscle and increasing the amount of weight you can lift.
If you are maintaining a negative calorie balance (more calories out than in) to lose weight, we want to try hard to not lose important muscle during the process.