Weight training works on the theory of progressive resistance. This means that you must periodically overload the muscles to achieve maximum benefits. Without this consistent overload, you will experience what is known as the strength-training plateau. Although your weight-training program may help you maintain your fitness level, you will not be improving.
The American College of Sports Medicine suggest at least two weight training sessions each week. Serious weight training enthusiasts work out at least three times a week. The number of sets and repetitions you perform is determined by your exercise goals.
Step 1
Determine your workout goals. A muscle building program involves two to three sets of 4 to 8 repetitions. A strength and endurance program involves three sets of 8 to 12 repetitions. Your weight is increased when you can exceed the maximum number of repetitions as determined by your goals.
Step 2
Perform three sets of all of the compound upper body exercises. These include the lat pulldown, the bench press, the military press, the chest fly and the rowing exercises.
Step 3
Increase the weight by 5 percent when you can perform your pre-determined maximum repetitions in good form.
Step 4
Perform three sets of single-joint isolation exercises for the upper body. These include the biceps curl and the triceps extension.
Step 5
Increase the weight by 2 percent when you can perform the maximum number of repetitions in good form.
Step 6
Perform three sets of compound exercises for the lower body. These include the leg press, weighted lunges and the squat machine.
Step 7
Increase your weight by 10 percent when you can perform the maximum repetitions in proper form.
Step 8
Perform three sets of single-joint exercises for the lower body. These include the hamstring curl and the abductor/adductor machine.
Step 9
Increase the weight by 2 percent when you can perform the maximum repetitions in proper form.
Tips and Warnings
- Always work the larger muscles prior to the smaller muscles.
- Avoid weight training two days in a row.
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