Weightlifting Routine

Strength training is one of the foundations of physical fitness. The following is an approach to strength training.

I prefer to use Nautilus machines, because they provide the most complete workout. You can use them if you prefer, or any other type of weights.

The routines described here provide a balanced workout. This routine is originally described in “The Nautilus Book” by Ellington Darden. I put them on a set of laminated cards, with another card to record weights and reps. Email me if you want me to make a set for you. Darden has a new concept called 30-10-30 (also 10-10-10). It’s a shortened routine, 30 seconds negative, 8-12 reps at 1 up 2 down pace, then a final 30 seconds negative. It’s a bit limited, as it’s not really a whole body workout, and might work better if you slot it into the negative routines…

For a complete workout routine, I do a half hour cardio, alternating between a run, a HIIT, and rowing/elliptical/cycling/stairs, then the Nautilus routine, then the stretch routine, then Tai Chi. I do this three times a week.

I did Pilates for awhile back when it got popular. It’s been around since the 40’s, mostly used by dancers. It combines stretching with dynamic movements to give a combination workout-some muscular stress, stretching and cardio. It’s based on calisthenics, and was originally called “Contrology”, because really high control of movements was key. I would suggest it if you don’t have a lot of time and want to keep in shape-you can get a good workout in 15 minutes. I have a laminated set of pages with the 34 core Pilates mat exercises-email me.

I also have a quickie 6 minute workout if you’re interested. It’s really simple.

• one minute of high steps
• one minute of trunk rotation
• 20 deep squats
• 20 rear lunges
• 30 sec of side bridge each side
• 30 sec of pushup position

I think this is best done every other day, but every day might be better.

I’ve also discovered the Tibetan 5 Rites. It’s a little more involved than the short one, but shorter than Pilates. Here it is (all go up to 21 reps):

1. Stand with arms outstretched horizontal to the floor, palms facing down. Spin around clockwise until you become slightly dizzy. Inhale and exhale deeply.
2. Lie flat on your back. Stretch your arms along your side and place your palms on the floor, fingers close together. Raise your head up, tuck your chin. Lift your legs, knees straight, straight up. Extend your legs towards your head, legs straight. Slowly lower legs and head to the floor, knees straight. Relax, and repeat. Breathe in deeply as you lift and exhale as you lower.
3. Kneel, body erect. Hands on the backs of your thigh muscles. Tilt head and neck forward, tuck chin into the chest. Throw the head and neck backward, arch the spine. Toes curled under. Brace your arms and hands against the thighs. Return to an erect position. Inhale as you arch and exhale as you return.
4. Sit down, legs straight out, feet about 12″ apart. Place your palms alongside your backside. Tuck the chin forward. Drop the head backward. Raise your body-knees bend, arms straight. Tense every muscle. Relax and return to sitting. Rest. Breathe in going up, hold your breath as you tense, and breathe out going down.
5. Lie down, face down. Hands palms down, toes flexed. Hands and feet are straight. Push up with arms perpendicular to the floor, spine arched, cobra position. Throw the head back as far as possible. Bend at the hips and bring the body into an inverted “V”. Bring the chin forward and tuck it against the chest. Breathe in deeply as you raise the body, and exhale fully as you lower the body.
6. Stand straight and breathe out completely. Bend over forward putting your hands on your knees, forcing out the last trace of air. With your lungs empty return to standing straight posture. Put your hands on your waist and push your shoulders up by pressing down with your hands. Pull the abdomen in as much as possible and raise your chest, keeping your lungs empty. Hold this position as long as you are capable, with empty lungs. Breathe in through the nose until your lungs are full. Exhale through the mouth, relaxing arms to hang free. Take several deep breaths before the next repetition.

Here’s another set I used to do during work-I was standing all day and walking back and forth from work and home to public transit. It seemed to work pretty well for me.

Here are the guidelines:

Here are some general guidelines for using the Nautilus routines.

• Alternate BASIC ROUTINE 1 with the other 5 basic routines.
• Do a NEGATIVE workout once a week.
• Do a CHANGE-OF-PACE routine once a month.
• Do each exercise for 1 set, 12 to 15 reps for legs, 8 to 12 reps for arms. If you do +12 or 15 good reps, increase weight.
• The 9-12th (12th-15th) reps should be to FAILURE. Darden says the last one should be SUPREME EFFORT.
• Substitute exercises if you can’t use a machine (eg., bent rows for rowing torso, shoulder machine for 70 shoulder, leg lifts for hip flexion, etc.)

Duo Hip and Back
Hip Adduction
Leg Extension
Leg Curl
Pullover
Behind Neck Pulldown
Lateral Raise
Overhead Press
Neck and Shoulder
Arm Cross
Decline Press
4-Way Neck

Hip Abduction
Leg Extension
Leg Press or Duo Squat
Calf Raise
Behind Neck
Behind Neck Pulldown
Dip
Rowing Torso
Multi-Triceps Extension
Multi-Biceps Curl
Abdominal
Lower Back

Side Leg Curl
Hip Adduction
Leg Press or Duo Squat
Hip Flexion
Pullover
Overhead Press
Chin or Negative Chin
Dip or Negative Dip
Wrist Curl
Reverse Wrist Curl
Abdominal
Rotary Torso

Hip Flexion
Leg Extension
Leg Press or Duo Squat
Leg Curl
Calf Raise
Lateral Raise
Overhead Press
Pullover
Behind Neck Pulldown
Arm Cross
Decline Press
Neck and Shoulder

Hip Adduction
Hip Abduction
Duo Hip and Back
Hip Flexion
Behind Neck
70 degree Shoulder
Decline Press
10 degree Chest
Triceps Extension
Compound Position Biceps
Abdominal
Lower Back

Leg Press or Duo Squat
Leg Extension
Calf Raise
Leg Curl
40 degree Chest/Shoulder
Lateral Raise
Pullover
Duo Decline Press
Wrist Curl
Reverse Wrist Curl
4-Way Neck
Rotary Neck

Leg Extension (Lift w/two, lower w/one)
Leg Press (Lift w/two, lower w/one)
Leg Curl (Lift w/two, lower w/one)
Hip Adduction (Lift w/two, lower w/one)
Pullover (Negative Only)
Chin (Negative Only)
Lateral Raise (Negative Only)
Overhead Press (Negative Only)
Neck and Shoulder (Light weight, push down)
Dip (Negative Only)

Hip Abduction (Light weight, push down)
Leg Curl (Light weight, push down)
Leg Press (Light weight, push down)
Leg Extension (Light weight, push down)
Rowing Torso (Light weight, push down)
Decline Press (Negative Only)
Pullover (Negative Only)
Overhead Press (Lift w/two, lower w/one)
Abdominal (Negative Only)

Overhead Press
Chin
Duo Decline Press
Pullover
Dip
Rowing Torso
Leg Extension
Leg Curl
Triceps Extension w/Towel
Compound Position Bicep
Hip Flexion

Leg Press (Seat Back)
Pullover
Leg Press (Seat Close)
Behind Neck
Calf Raise
Abdominal
Dip
Triceps Extension
Chin
Biceps Curl
Lower Back

Leg Curl
Squat
Calf Raise
Pulldown
Bench Press
Curl
Overhead Press
Reverse Curl