Strength Training Guidelines
Sample
Lower Body Workout
Sample Upper Body Workout
Exercise Guidelines
- Perform each repetition properly to maintain tension on the muscles
through a full range of motion.
- Perform each set to the point of momentary muscular failure/fatigue
to ensure a proper overload (between 10-15 reps).
- Keep your rest intervals to a minimum to elicit an overall conditioning
effect.
- Increase the resistance once the desired reps have been achieved
to ensure progression.
- Train hard - give 100% effort every time you strength train!
Safety:
- Perfect exercise technique and form prior to utilizing additional
resistance.
- Perform every movement in a slow, controlled, and deliberate fashion
with special emphasis focused on the eccentric (negative) phase of
each lift.
- Work within an appropriate repetition range (6-25 reps/set for most
adults).
Time Efficiency:
- Use a limited number of sets and exercises each workout (brief yet
intense workouts).
- Minimize rest intervals ("circuit") to induce an overall conditioning
effect.
Productivity:
- Train the entire body equally (include all muscle groups) to ensure
muscle balance.
- Train at a high level of intensity (as close to muscular fatigue
as possible).
- Utilize a predetermined method of progression and record all pertinent
workout data.
Program Design
Frequency: 2-3 workouts a week
Duration: 20-40 minutes per workout
Volume: 1-3 sets per exercise, 8-16 total exercises per workout
Intensity: Perform each set to a point that no other "quality" repetitions
are possible (muscle failure/muscle fatigue)
Repetition Ranges: 6-25 repetitions per set (reaching muscle fatigue
prior to 6 repetitions means the resistance is "too heavy" and increases
orthopedic stress)
Equipment: Utilize what is available - free weights, machines, manual
resistance, etc.