Beginners: Starting off

When training with weights/calisthenics, be sure to train every muscle according to your own body’s limits. The biggest problem people who just begin a fitness program have is over-training. One set, for a beginner, is a massive shock to the muscles. Many beginners, though, decide to ignore their body’s pleas for rest and go through several sets, trying to push their body’s limits beyond what they can handle.

At this stage, it is good not to push yourself too hard. If you’re not used to lifting weights/exercising or haven’t lifted weights/exercised in a long time (2 years or more), start off slow. If you’re consistent in your training, you will get stronger and improved stamina whether you want to or not. All it takes is perseverance, will power, and a clear goal set in your mind.

The first few days of your training will be the roughest. It’s the transition period where your conviction and body is truly tested. Our advice? Don’t give up! If you can force yourself through the first two weeks you’ve succeeded in getting past the hardest part.

Our suggestions in this section are simple:

Start off slow. For your first few days, only do one or two sets of exercises per station. Don’t give yourself a reason to give up by getting injured! Don’t forget to stretch.

Make sure to exercise all muscle groups two to three times a week (excluding practice). We suggest switching off days between upper-body and lower body workouts. Remember, you need to be strong in all areas to be strong at kendo. In kendo, your whole body works together. It would be no good if you trained your arms everyday but your legs weren’t quick and strong enough to get you close enough to attack.

Areas to concentrate on:

Biceps (curls or pull-ups)

Triceps (triceps-curls or dips)

Chest (machine or pushups)

Back (machine or wide-arm pull-ups)

Legs (Squats or lunges)

Calves (machine or jump-rope*)

Abs (crunches and situps for uppers and six-inches for lower abs)

At this stage, try your best to get in 10-15 minutes of cardiovascular exercise 4 to 5 days a week (excluding practice). In fact, cardio is a must. Not only is this scientifically proven to help lengthen your lifespan, but it also GREATLY increases your stamina in kendo. For cardio, do something you enjoy doing. If you hate running, don’t run. Ride a bike, use the elliptical, go on a brisk walk. It makes cardio much more enjoyable if you enjoy the activity you’re doing.

With the weights/calisthenics, start light. You will improve. Just take it slowly. Your entire routine should take you around 45 minutes.