Weekly Tips for the Power Track: Week 1

Welcome to week 1 of the Power track! Over the next six weeks, we’re focused on building real, measurable strength through progressive overload and consistent training.

In this track, you can expect:

• Strength-focused training workout recommendations built around progressive overload
• Weights that increase as your strength does
• A clear way to track your lifts and measure your progress

Week 1: Find Your Baseline

This week is all about knowing where you’re starting so you can see how far you go. Get your InBody scan, lock in your track, and establish your starting numbers.

ATHLETICS TIPS

WEEK 1 – BASE | FIND YOUR LEVEL 
Learn how to approach your training.

This week is about establishing a strong, safe starting point and not maxing out on day one. Use these session notes to guide how you approach load and effort in each class type this week.

 

Muscle Growth Starts With the Training Stimulus

If you’re looking to build muscle, resistance training provides the stimulus your body needs to adapt and get stronger.

Nutrition supports that process. Protein helps support muscle repair and growth, while enough overall food and carbohydrates can help fuel your training.

Are you eating regular meals that include lean sources of protein, carbohydrates, vegetables and good fat sources and are you eating enough overall to support your training?

*A note on your calorie needs:* Your body needs energy for more than exercise alone. Your basal metabolic rate (BMR) estimates the energy your body uses at rest, while your total daily energy needs also account for everyday movement and training. App-generated calorie recommendations are estimates, not personalised prescriptions, so consider your energy levels, training demands and recovery alongside any calorie target.

Key message: training provides the stimulus. Nutrition and recovery support the adaptation.

• Muscle growth requires progressive training, adequate nutrition and recovery.

• Sufficient energy and regular protein intake support muscle development.

ARTICLE OF THE WEEK
What is RPE? How to Use the Rate of Perceived Exertion Scale to Train Smarter
https://f45training.com/article/what-is-rpe/

WELLNESS TIP
Track more than just your training. Monitoring your sleep, energy levels, muscle soreness, stress and recovery can help you identify patterns and better understand how your body is responding to training. If you’re consistently feeling run down or struggling to recover, speak with your doctor about whether further investigation or blood tests may be appropriate, and consult a Dietitian for personalised nutrition and supplementation advice. These insights can help you better understand what your body needs to perform at its best and recover well.

Have a great week ahead!

Written and published by F45 Training HQ, and reposted here for the F45 Morris Plains community.