3 weeks ago I introduced you to Jim, his story and his reason for wanting help with his strength training. If you haven’t read that post yet you can go back now by clicking here.

Make sure you check out the video below showing his progress.

You might have noticed it has been 3 weeks rather than the 2 weeks stated in the last post. This is due to Jim being ill which resulted in not being able to do the exercises for the first week.

Early benefits

Already Jim has noticed that his legs feel less tired and heavy then they previously would have done. Jim has found this extremely motivating and has given him increased confidence when going out for a run.

This week Jim managed a 10km run, broken into 7km and 3km with a few minutes of walking in between. He reported how great it was not to feel as fatigued after he finished.

Recap

The workout Jim has been doing is…

• Romanian Deadlift with 16kg Kettlebell x10-15 reps – 2-3 sets
• TRX Rows x10-15 – 2-3 sets
• Box Squats with 16kg Kettlebell x10-15 – 2-3 sets
• Single-arm Should Press with 8kg Kettlebell x10-15 – 2-3 sets

The goal of the first workout was to gain confidence with the exercises and to ensure that there was no flare-up of any pain or symptoms.

Updated Workout

This week I wanted to increase the weight used so that Jim reached failure around 8-10 repetitions whilst maintaining good form.

Remember, this means that Jim should stop at 8-10 reps because he is unable to perform another repetition. He shouldn’t stop just because he reached the target number. If he can do more, he needs to increase the weight used.

For more information on this, read What are Reps and Sets?

The Workout

• Deadlift with Barbell (40kg) x8-10 reps – 2-3 sets
• TRX Rows x8-10 – 2-3 sets *
• Box Squats with Barbell (40kg) x8-10 reps – 2-3 sets
• Single-arm Should Press with 11kg Dumbbell x8-10 reps – 2-3 sets

* The TRX rows were made more challenging by Jim starting with his feet further forwards.

Equipment

Don’t like going to the gym and wanted to get some of this equipment for your own home gym? Click the pictures of the equipment below to find it all on Amazon.

Next Step:

Jim will work on this for another 2 weeks before we catch up again. I will update you with his progress in another post.

This post was written by myself, Chris Tiley, a physiotherapist based out of Movement Therapy Clinics in Harborne, Birmingham. For more information on how I can help you visit christileyphysiotherapy.com

Some of the links above are affiliate links. This means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you. Please understand that everything I recommend is because I honestly believe they are all helpful and useful to assist you in achieving your goal in becoming stronger, not because of the small commissions I make if you decide to buy something. Please do not spend any money on these products unless you feel that you need them or believe that they will help you achieve your goals.