BENCH | SQUAT | DEADLIFT
Type the total of your estimated 1 Rep Max, gauge what weight to use for each set
WHY STRENGTH TRAIN?
Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training correctly can also protect your joints from injury and strengthen bone density. Building muscle can also contribute to better balance and overall control of your body. It is important to maintain strength as we age.
SHOULD I STRENGTH TRAIN EVERYDAY?
Truthfully, it’s best to strength train 3-4x a week. It is unnecessary to strength train every day, you want to train efficiently and recovery as much as possible with food and rest. For general health & fitness 3-4 sessions a week is the protocol. Intensity levels vary depending on goals. You can complement your strength training with something that you enjoy like running, cycling, swimming, sports, yoga, circuit training, bodybuilding, etc.
1000 LBS CLUB - Erik Nielsen (1015 lbs.) - 1100 LBS CLUB - 1200 LBS CLUB - 1300 LBS CLUB - Jerry Hines (1360 lbs.) - Dakota Van Der Heyde (1390 lbs.) – 1 REP MAX - BENCH - SQUAT - DEADLIFT - DAY 1 STRENGTH CLUBS - 1400 LBS CLUB - 1500 LBS CLUB - 1600 LBS CLUB - 1700 LBS CLUB - 1800 LBS CLUB - DAY 1 STRENGTH CLUBS -
1000 LBS CLUB - Erik Nielsen (1015 lbs.) - 1100 LBS CLUB - 1200 LBS CLUB - 1300 LBS CLUB - Jerry Hines (1360 lbs.) - Dakota Van Der Heyde (1390 lbs.) – 1 REP MAX - BENCH - SQUAT - DEADLIFT - DAY 1 STRENGTH CLUBS - 1400 LBS CLUB - 1500 LBS CLUB - 1600 LBS CLUB - 1700 LBS CLUB - 1800 LBS CLUB - DAY 1 STRENGTH CLUBS -
The Day 1 Lifting Clubs
Total of your Bench + Squat + Deadlift will determine what club you are in. To be DAY1OFFICIAL you need to ENTER your numbers below with your First and Last Name, if you film it tag us in it on Instagram @day1club, or email at theday1team@gmail.com