Summer Strength Training Guide with Princeton Club Trainer Dave Grifhorst

Meet With a Pro

Meeting with a certified personal trainer is always a good idea when you’re getting started. They will help you clarify your
goals and record your starting point, which is your baseline. Then, they will give you professional guidance and kick-start a routine curated for you with the right exercises, weight, reps and sets going forward, helping you learn and grow as you progress.

Princeton Club gives you two free personal training sessions with your membership to set you up for success in reaching your goals!

Show Up for Yourself

Create consistency and frequency. Strength training twice per week is a good start for beginners. Increasing to three days of strength training after a 30- to 45-day window is the goal. Even if you’re short on time and only have 20 minutes, show up!

Start With the Majors

Perform exercises that target major muscle groups first, such as bench presses and deadlifts. Exercises that use multiple muscles at once can help you achieve the best results in your available time frame!

Dial in Your Sets and Reps

A good start for beginners is three sets of 15 repetitions for each exercise, with a short break in between each set. Adjusting weight and reps can evolve once your baseline strength increases.

Why Strength Train?

  • Helps keep bones and joints healthy, improves bone density and prevents osteoporosis.
  • Enhances functional abilities in everyday life. You can be mentally and physically ready to take on whatever your day brings — a pickup volleyball game, swimming with your kids, climbing stairs or simply walking around your home.
  • When you increase your strength and endurance, you can do more things you enjoy.
  • Reduces risk of injury. As a strength program evolves, muscles and bones will adapt and insulate from injury. The number-one goal in strength training should always be to perform any exercise with proper form.
  • Hello, mental boost! Strength training increases endorphins while decreasing cortisol levels, improving your mood and reducing anxiety.
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