Ask the Trainer: Jim Albrecht
Got questions about strength training?
Midtown Oak Park Personal Trainer Jim Albrecht has your answers.
With 10 years of personal training experience (8 years at Midtown), and as a Resistance Training Specialist (RTS), Jim has a great deal of knowledge to share.
Question: Why is strength training important? Jim: There is a common misconception that we don’t need to strength train if we participate in a particular sport or are active in general. Muscular imbalances are extremely common in all types of exercisers, and strength training balances out muscle groups resulting in improved functionality. Additionally, strength training can prevent muscle atrophy and the resulting loss of strength and flexibility that occurs as we age. Question: What is the most common weight training mistake you see? Jim: Poor posture. I always teach posture before I teach an exercise to ensure that the movement is as safe and effective as possible. Posture begins with a neutral spine in the lower back and extends up into the shoulders, with a strong core in the middle. I encourage my clients to take a break or lower the weight if they start to lose their posture during an exercise, because perfect reps with less weight will lead to greater strength gains. Question: How would you coach someone who is just starting a weight training program? Jim: Beginning a structured exercise program is a lifestyle change, regardless of the shape you are in, so taking small steps is key. Many people push themselves a little too hard at the beginning and end up tweaking muscles in their low back, hips, or quads. My job as a trainer is to help my clients understand their current abilities and provide them with an appropriate level of challenge without overdoing it. Question: How long does it take to make strength gains? Jim: It depends on how hard are you willing to work out, and how often. Consistency means working all muscle groups at least one time per week. Two is better, with 3-4 days of cardiorespiratory exercise. On their own, men often avoid lower body work (resulting in weak glutes), and women often avoid upper body work (resulting in a weak back, chest, and shoulders). So, I usually do one day of upper body and one day of lower body with my clients, with the expectation that they will come in and work out on their own. That’s why instructing my clients on how to perform the exercises correctly is so important to helping them reach their goals. Question: How do you make a strength training workout effective? Jim: Decide what exercise you are going to start with, take your time with the first set, and then tailor your workout according to the way you feel. If the first set goes well, meaning you are performing repetitions as slowly and controlled as possible and feeling strong, you can do another set. A couple sets of really good reps is better than getting through every exercise on your list. Proper strength training takes a certain amount of concentration – my clients tell me that’s why they never get bored! Question: Why do you like being a personal trainer? Jim: Personal training is the only job (other than instructing scuba) where I spend one-on-one time with people I normally wouldn’t have the opportunity to know. Exercise is a concept everyone should think about, and honesty and trust are necessary on both sides of the trainer-client relationship. The most important thing I do is teach people how to use posture to correctly perform an exercise, so that they can repeat it on their own. You don’t have to do it “my way,” just safely and effectively, and you will reach your goals. Thank you, Jim, for sharing your weight training wisdom with us! If you have a question you would like one of the trainers in the Fitness department to answer, you can post your question as a comment to this post, or e-mail it to me at kristen.schumacher@midtown.com. If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post. You do not need to be a member to ask a question. Let’s hear it!