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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. |
