Strength training reduces body fat, increases lean muscle mass, and improves balance and coordination. And while your strength training routine provides your body with these benefits, your body gives back by burning up to 50 additional calories a day for every pound of lean mass you add to your frame. Choosing a quick and basic strength training routine will help you reap these healthy rewards.
Goal Setting
Upon beginning any new program, setting goals that are specific and realistic can help you achieve your expectations. Twelve weeks is a reasonable timeframe to assess whether or not your program as made considerable progress. Basic strength training programs can be measured by your ability to incrementally increase the amount of weight you can lift over the 12 weeks while gaining an average of 1 lb. of lean muscle each month, according to "Nutrition: The Complete Guide." You can measure your progress by having your body fat measured each month to determine the ratio between fat and lean muscle based on your total body weight.
Circuit Training
Circuit training involves choosing five to seven exercises that allows for movement of the entire body. Each exercise is performed with little or no rest in between so that heart rate and muscle usage are maximized. After each exercise is completed, the circuit is executed two to three more times. You can substitute short bursts of high energy cardiovascular moves -- like jogging or fast-paced jumping movements -- in between exercises instead of resting. This increases the muscles' strength during quick movements.
Split System Training
Split system training involves choosing certain muscles and allocating each session of training to those muscles. This type of strength program allows for more isolation during the workout. Scheduling upper body and lower body training sessions on different days allows you to focus on specific groups of muscles and allows you to rest properly during subsequent training sessions. Other options include working opposing muscles groups together on the same day such as bicep and tricep, chest and back or quadriceps and hamstrings. By strengthening these opposing muscle groups together, you create even balanced strength.
Functional Training
Functional training focuses on improving the activities of daily life by focusing not only on strengthening the muscles, but improving execution of a movement. Exercises for this type of training include multi-joint movements such as squats or bench presses, which correlate to activities like moving from positions of sitting or standing, and lifting heavy boxes.
References
- "Nutrition: The Complete Guide"; Dr. John Berardi; 2009
- "Fitness: The Complete Guide"; Dr. Federick Hatfield; 200
- American Council on Exercise: What is Functional Strength Training?
- "Exercise Therapy"; Karl G. Knopf; 2010
- Muscle and Fitness Magazine: 10 Ways to Fight Fat: Training
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