Getting down to "The Core"

Question:

I recently started working in a health club. One of my responsibilities is to put new members on resistance-training programs. I have ample equipment to choose from but no guidance from my supervisor as to exactly what exercises to select. I understand exercise basics but have been told to yield to whatever the machines provide. Are there any specific criteria to follow when putting together an initial weightlifting program?

Lila Aure

Boulder, Colorado

Answer:

Health clubs commonly offer new members one meeting with a trainer, such as yourself, in order to start them on general resistance-training programs. Machines are typically used because they enable beginners to address major muscle groups with relative ease and safety. Although this sounds like a favorable introduction to weightlifting, this approach is problematic. At the Wellness Institute of the Downey Family YMCA in California, we have designed a better way to begin and even maintain a weight-training protocol. Simply called "The Core," it consists of 12 resistance exercises put together to provide a balanced exercise regimen every ambulatory person can perform, regardless of age. Although it's not "rocket science," it does meet the common sense criterion many fitness environments lack.

It is not to be confused with core or stability training as taught in Pilates. "The Core" is simply a name which identifies the body's most basic movements and encompasses all major muscle groups. It can be done in a circuit-style, super-set and multiple-set format. Due to the low number of exercises, the time it takes to complete "The Core" is minimal, which yields quick gratification and allows for additional specialty work or simply getting on with life.

"The Core" is also progressive with a strong educational component. Since covering all 12 exercises in one appointment often overwhelms the client, our "Healthy Lifestyle Counselors" teach the proper technique of selected exercises over a series of four appointments. Therefore, depending on existing fitness level, experience in the weight room and/or special circumstances, adjustments can be made to how much information is covered in each session.

Furthermore, the individual is given homework in between appointments. The secret to the homework is it is challenging yet virtually guarantees success. Prior to beginning the next appointment, the individual reports on the previous assignment to help determine if further program adjustments are warranted. By the end of the series, the client will have completed the entire program autonomously and with the appropriate level of physiological work.

Assessment

Before expecting a new member to perform any exercise, it is important to evaluate the individual's capabilities. In other words, before I ask a person to lift a weight, I should be reasonably assured he or she can do it safely and successfully. Some health clubs attempt to give clients some form of strength test (e.g., grip strength or chest press) and then try to derive a beginning weight for each body part based on a single maximum result. These type of tests are derived from research methodology in a clinical environment and therefore considered proper. However, reproducing them in the field for the general public is actually unwise because they are incomplete, inaccurate and unsafe.

The fitness industry is out of touch when attempting to assess the current fitness levels of the general public. Many fitness professionals do not seem to realize assessment cannot be effectively done in one meeting. Rather, it is an ongoing process in the initial stages of conditioning, in which changes have to be made in order for the resulting program design to be safe and effective. Gradually progressing through the 12 exercises allows specific information to be gathered, thus providing the client a better opportunity for cognitive and physical learning. Additionally, muscle soreness is virtually eliminated, injury risk reduced and the individual's confidence is raised. Although providing staff for this method is more labor intensive, it is extremely successful in terms of program adherence as well as building the relationship between members and staff.

The Exercises

"The Core" consists of 12 exercises initially performed in a circuit-style format. Whenever possible, free weights are used rather than machines because they allow more specificity to real-life, functional movements. Additionally, more actual work is performed with free weights due to the stabilization required as the prime movers are engaged. However, machines are convenient and used for the leg extension, leg curl, lat pull down, rowing and possibly the chest press.

Conclusion

It is important to realize the feeling of increased strength in the early stages of conditioning is more likely from neural excitation (i.e., fiber recruitment) than hypertrophy. Therefore, while the fitness industry seems focused on three sets of 10 repetitions, even for beginners, "The Core" program is adjusted based on the initial assessment of the individual's performance of each exercise and continual observation from the series of appointments. Feedback from the homework assignments is also valuable in determining adjustments.