Over the past few weeks we have discussed many types of strength training programs. It is important when you choose a type of strength training method that you tailor it to meet your specific training goals. There are 3 major determinants to consider when you are ready to get started: frequency, duration, and intensity.
How many times per week are you planning on lifting weights? How many reps and sets should you do? These determinants will establish the overall effectiveness of your strength gains or the results you get.
For a beginner you want to start with a basic strength training program. You should start with lighter repetitions, fewer sets, and use machines that help you with form. Starting out slowly allows your muscles and joints to adapt, which decreases the risk for injury.
Remember to warm-up for at least 5 minutes and stretch before getting started. When you lift weights in the beginning, be sure to start out with 1 to 2 sets of every exercise doing 10-15 repetitions. After a few weeks you can gradually increase the number of sets to 3 and add more weight. Gradually work up to lifting 3 times per week doing 3 sets of 10-15 reps. Remember to stretch after each workout to minimize muscle soreness.
If you are more experienced and are looking for rapid strength gains then try moving into different exercises that will challenge the muscles in a variety of ways. Increase the weight and lower the number of repetitions. Remember to work each muscle group 3 times per week for maximal strength gains. You may be surprised how quickly you will achieve your training goals. Be sure to take 1 day each week to rest the body, which will decrease risk of injury. Also, don’t forget to add some cardio to your weekly strength training workouts. And as with all new routines, talk with your doctor first.
Rebecca
