- Joined
- Feb 23, 2026
- Messages
- 11
- Reaction score
- 14
Whether you are just starting out or already have experience with strength training, it is important to follow structured guidelines to maximize progress and reduce the risk of injury. Beginners should focus on building a solid foundation of mobility, stability, and technique, while intermediate and advanced athletes can refine their approach by adjusting intensity, volume, and specificity. The following recommendations apply across different levels, with emphasis on adapting them to your personal goals and current stage of training.
1. Calculate your 1RM
Knowing your 1RM helps you adjust loads according to the percentage of intensity you want to use.
For those new to training, it is advisable to begin with bodyweight exercises and apply Tudor Bompa’s principles:
Performing exercises with complete ROM ensures proper stimulation of muscle fibers and balanced development.
4. Adapt Training to Your Body
Consider your body proportions. For example, individuals with longer arms may find pressing movements (like bench press) more challenging, but with proper technique and progression, they are achievable.
5. Adaptive Sessions
Start with basic, progressive sessions. Jumping into advanced routines without prior experience increases the risk of injury.
6. Proper Breathing
Breathing technique is essential:
Incorporate flexibility sessions into strength training. Greater flexibility strengthens joints, bones, ligaments, and tendons, while improving force production and reducing injury risk.
I hope these points can guide you. If you were already familiar with them, I hope you’re applying them and finding them useful in your training; if not, maybe it’s worth diving deeper into some of them.
1. Calculate your 1RM
Knowing your 1RM helps you adjust loads according to the percentage of intensity you want to use.
- 1RM is the maximum weight you can lift once in a given exercise (e.g., a squat with 120 kg).
- It can be estimated with formulas or online calculators, though these have a margin of error.
- The most accurate method is testing it in practice, which requires a long session with proper rest intervals.
- Tables linking %RM to repetitions can guide training distribution. Note: Training near your 1RM is not always necessary; it depends on your goals.
For those new to training, it is advisable to begin with bodyweight exercises and apply Tudor Bompa’s principles:
- Develop joint mobility.
- Strengthen ligaments and tendons.
- Build core stability and strength.
- Train stabilizing muscles.
- Focus on multi-joint movements.
- Prioritize what is necessary over what is trendy.
- Plan long-term strength progression.
Performing exercises with complete ROM ensures proper stimulation of muscle fibers and balanced development.
4. Adapt Training to Your Body
Consider your body proportions. For example, individuals with longer arms may find pressing movements (like bench press) more challenging, but with proper technique and progression, they are achievable.
5. Adaptive Sessions
Start with basic, progressive sessions. Jumping into advanced routines without prior experience increases the risk of injury.
6. Proper Breathing
Breathing technique is essential:
- Inhale by expanding the abdomen naturally.
- Exhale by flattening the abdomen slightly.
- Advanced lifters may use the Valsalva maneuver for heavy lifts, but beginners should first master diaphragmatic breathing.
Incorporate flexibility sessions into strength training. Greater flexibility strengthens joints, bones, ligaments, and tendons, while improving force production and reducing injury risk.
I hope these points can guide you. If you were already familiar with them, I hope you’re applying them and finding them useful in your training; if not, maybe it’s worth diving deeper into some of them.