Weight Training Routines & Programs

There are a variety of factors to consider when creating your own weight training program, such as the number of sets and repetitions, exercise speed, recovery time between sets and workouts, exercise selection and exercise order. First, define your goal. Determine if you want to focus on improving strength, muscle size or endurance. Then you can combine the factors to design a program that is right for you.

Training Principles

As you create your weight training routine, a couple of basic principles should be considered. In order to see strength training improvements, keep your program fresh by adding resistance or sets as needed to continually challenge your muscles. Without enough stimulus, you won't see any change. You don't necessarily have to train longer and harder, but after a few months you'll need to change it up to see continued improvement. Select exercises that are specific to your training goals. For example, if you want to increase your running speed, be sure to include leg exercises that target your hips, thighs and calves.

Strength

If your goal is to improve the strength of your muscles, performing eight to 12 repetitions per set is recommended. Beginners may complete one set, but two to three sets is suggested if you have been training for a few months. Rest for two to three minutes between sets for exercises that involve many muscles groups. A shorter rest interval can be used for single muscle exercises.

Size

If you want an increase in the size of your muscles, train for muscular hypertrophy. If you are a beginner, perform eight to 12 repetitions of one to three sets. If you are experienced with resistance training, six to 12 repetitions of three to six sets is ideal. You can also include a few sets of one to six repetitions. Rest for one to two minutes between exercises, or longer if needed.

Endurance

If increasing the stamina of your muscles is your goal, train for muscular endurance. Select lighter loads and complete 10 to 15 repetitions for two to five sets, including a minute or less of rest between sets. More conditioned exercisers can perform 15 to 25 repetitions with one to two minutes of rest between sets.

Other Considerations

There are many weight training exercises to choose from and you can include both machine and free weight exercises in your routines. Be sure to include exercises for all major muscle groups. If you are a weight training novice, start with two days of resistance training a week. You can progress up to four to five days, but allow for a day of rest in between workouts for major muscle groups. Execute each exercise in a controlled manner at a slow to moderate speed. Allow your repetition range to help you determine how much weight to lift.