When to train?

One thing that I think many people struggle with is planning a training schedule – when they’re going to train, and how they’re going to train. In the couple of years I played rec ice hockey (pre-child) this was a lot more straight forward, and when the little one came along I found that the time I once had wasn’t there anymore, or rather, was filled with more important things (I missed the training, and REALLY missed the hockey, but I have a bond with the little one that I wouldn’t change for anything). What made it even more difficult, was the gym changed it’s opening hours.

`It used to open from 0600hrs until late o’clock, I’m not sure exactly what time because I love training in the mornings, but then changed to 0700hrs until late o’clock, which really put a spanner in the works. I work from 0900 and this caused a massive ball-ache when it came to getting in on time, and also added pressure to get up bang on 0640 to get there for 0700. I kind of jibbed it off and went intermittently, and so once covid hit, and once I became ill, I had pretty much given up altogether. When flexible working appeared, a lightbulb appeared above my head.

When I canned the tablets last year I started training again. This tended to be light weights and maybe one or two types of exercise per muscle type and 15 minutes cardio four week days, and a day specifically for Cardio at the weekend. Capital C for Cardio because I think it’s hugely important. Below is what I started with and why.

Monday
15 minutes treadmill walking.
Chest
3 sets of 11 Dumbbell Press
3 sets of 11 Machine Press
Back
3 sets of 11 Single Arm Dumbbell Rows
3 sets of 11 Machine Pulldowns

Tuesday
15 minutes treadmill walking.
Shoulders
3 sets of 11 Front Raises
3 sets of 11 Side Raises
3 sets of 11 Rear Raises
Legs
3 sets of 11 Standing Leg Press Machine
3 sets of 11 45′ Incline Leg Press Machine

Wednesday
15 minutes treadmill walking.
Bicep
3 sets of 11 Dumbbell Curls
3 sets of 11 Machine Curls
Tricep
3 sets of 11 Single Arm Tricep Extensions
3 sets of 11 Head Cavers

Thursday
Rest Day

Friday
15 minutes treadmill walking.
Chest
3 sets of 11 Dumbbell Press
3 sets of 11 Machine Press
Back
3 sets of 11 Single Arm Dumbbell Rows
3 sets of 11 Machine Pulldowns

Saturday
CARDIOOOOOOOO
60 minutes treadmill

Sunday
Rest Day

From the above you can see there’s a repeat of the chest and back day, and this is deliberate. The following week you’d start the week with Shoulders and Legs, do that twice that week, and the week after start with Biceps and Triceps, do that twice, and so on. It means that every 3 weeks each body part is worked four times. If this isn’t possible with your day to day life, try and fit it in somehow. Some free weights at home, or resistance bands can make all the difference if you can’t make it to the gym that often. Arnold used to talk about 15 minutes a day, and if you can take 15 minutes to get the blood flowing then it’s worth while.

So start light. There’s nothing worse than starting thinking ‘I can lift this and it’s taking some effort, it’ll all be good.’ then waking up the next day and being in clip so much that you miss a day training. I did this several times last year with a ‘I used to lift ‘x’ so will crack on’ then spent three days being annoyed at myself because my ‘insert body parts’ were aching so much that I didn’t train. Start light, even if it feels like you’re just moving your arms/legs/chest etc, because you can try the next weight up on the next set, or next time you go.

As is often the case, something will come up that will interrupt the schedule, if it does, don’t beat yourself up about it. The gym I go to closes on a Bank Holiday (damn yououuouou!!) so on those weeks I’ll just do three weights sessions on Tues-Thurs, rest Friday and run Saturday so everything gets covered, then resume the following week where I would have been up to. This was the case the past two weeks with the May Bank Holiday and then the Coronation (Cheers, Charlie!). Next week it’s back to four days.

Rest Days
These are SO important. I complained about them a month or so ago and was reminded how important they are. Most folk who know me will probably agree I’ll jump two footed into things I’m interested in, play a Wild West skirmish game, I’ll likely have an old west town of scenery within a year. Have a game of Bolt Action/Warhammer, and there’ll be purchases for a new army or extensions of an old army within months. Training is the same. Rest days are vital though – they allow the body to repair, recharge and recuperate, allowing you to hit your training again the next day with the gusto you did at the start of the week.

After the First bank Holiday I did Tuesday-Friday weights, then cardio on Saturday, then had Sunday and Monday to rest. On the Saturday’s Cardio I had far less energy than I should have done and the hour was a struggle. Although the hour this week was as horrible as it usually is, I found it far easier and less miserable than I did this week. Rest matters, and your body will thank you for it by not being a physical wreck.

Any thoughts on the schedule or how it differs from yours? Sing out in the comments below. I’m constantly learning so thoughts and suggestions are always welcome.

I’m an ambassador for Hence Green Stacks and really recommend it (there’ll be a post about it very soon). If you want to try it out there’s affiliate links (top right) that’ll take you straight to them and a discount code for 10% off. There’s also an affiliate link for Firestorm Games for all your discounted hobby needs!