Designing your strength training program correctly will make all the difference between "so-so" and noticeable results. While regularly lifting or working against any kind of load will increase strength, a properly designed program will provide this increase in a safe, balanced and progressive way whatever your age and goal. If you don’t pay attention to proper program design you will get inferior results and perhaps also increase your risk of injury. With a little methodical application, however, you can be your own personal trainer and maximize your strength increases.
Program Design
Step 1
Select six to eight exercises that work all of your major muscle groups. This includes muscles of the chest, back, shoulders, torso, front and back upper leg, and front and back lower leg.
Step 2
Choose exercises that work your muscles on either side of a joint. To balance your routine, use a "pushing" exercise, for example, the chest press, followed by a "pulling" exercise, for example, the seated row.
Step 3
Start with your larger muscle groups first: chest, back or leg exercises. Work your smaller muscle groups--for example, the biceps and triceps--towards the end of your routine. Perform your routine two to three times per week.
Step 4
Perform one set of each exercise to begin. Start with a weight you can comfortably manage eight to 12 times. Rest two to three minutes between exercises.
Step 5
Increase the weight by approximately 5% after you can complete 12 repetitions with good technique for two consecutive sessions. Progress to two or three sets, three to four times per week after approximately six to eight weeks.
Tips and Warnings
- Use a speed of two seconds out and four seconds back for each repetition. Breathe out on the effort and in on the return.
- Before commencing a strength training program complete a physical activity readiness questionnaire (PARQ) and/or check with your physician if you think you have a limiting health condition.
References
- Centers for Disease Control and Prevention: Growing Stronger - Strength Training for Older Adults
- “Medicine & Science in Sports & Exercise”. Position Stand: Progression Models in Resistance Training for Healthy Adults; N. A. Ratamess, et al.; Vol. 41, no. 3, 2009
- “Essentials of Strength Training and Conditioning” 2nd ed.; T. R. Baechle and R. W. Earle (Eds).; 2000 p. 393.
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