Week 0 - What to expect
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Great! We are on track! If you are reading this blog you will have successfully downloaded the Evolution app and be receiving messages to your mobile or tablet device.
Hopefully you’ve had a chance to read through your Welcome Pack, but if you haven’t yet, take some time to do this over the next few days as it provides some helpful information about the app and your programme.
This blog will provide a brief outline of what you can expect over the coming weeks.
This is Week 0. It is a ‘preparation week’ where we get the app up and running and collect ‘pre-programme’ stats. You do not need to complete any workouts this week (apart from the assessment session, more on that to come).
Tomorrow we will send you a message with guidance on taking your ‘starting’ measurements. From previous experience we have found that the participants who complete this at the start of the programme are more motivated throughout and achieve the best results, so make sure to set some time aside to complete this.
On Wednesday we will message you with instructions on how to assess your baseline strength and fitness levels. These can be really interesting to compare with your results at the end of the programme and see how far you’ve come. You’ll need to be ready to go outside for part of this test (walking or running for a short period of time – whichever you feel able to do), so have your trainers at the ready.
Your first official workout is scheduled for next Monday, which kicks off the start of your training programme. That morning, you will be reminded that you have a session to complete. We begin with a full body plan, working multiple muscle groups twice a week. As the programme progresses, we increase the number of sessions from 2 to 3 per week and 'split' our programme to isolate individual muscle groups.
The goal over the next 10 weeks is to improve your strength. There are different ways of resistance training but we have designed this programme around using dumbbells. It is a good idea to get prepared for your first session now so you avoid scrambling around for equipment at the last minute. You'll need at least 3 sets of dumbbells of three increments, one set lighter, one medium and one heavier, for example: 3kgs/5kgs/10kgs, or 5kgs/8kgs/12kgs. The more weights you have, the better as it will allow you to 'fine tune' what to lift on individual muscle groups. I would advise starting with lighter weights that you can comfortably lift for 12 repetitions. As you gain strength and confidence increase the weight you’re working with. In an ideal world, when you reach the end of your set, you shouldn't feel like doing too many more reps. At the start of the programme don't worry too much about the weights of your dumbbells, you can always add to your collection as you progress through the weeks. The most important thing is getting going. Don't put off starting because you don't have the correct dumbbell weights. You'll only know this after trying a few sets. Technique is always the priority, if you try to lift too heavy, you are likely to lose form.
There are instructional videos for every exercise. You may notice that a bench is being used in some of these. If you have a bench, feel free to use it as this allows you to increase your range of motion, but if you don’t, it’s not a problem as the exercises work just as well when performed on the floor.
Whether you are at the start of your strength training journey, returning to exercise after some time away, or already training regularly, you will be stronger and fitter as a result of completing these workouts. Make sure to prioritise your fitness sessions and you will see results. We can’t wait to see what you can achieve.