Skeletal muscle is rather amazing. You can choose the goal for your workouts and use scientific methods in order to cause changes to your muscles. Muscular strength is defined as the ability of a muscle to exert force, according to the American College of Sports Medicine. Performing resistance training will increase the strength of your muscle tissue over time. If you choose long periods of strenuous training in order to regain strength, you need to build up to that amount of exercise to prevent injury and overtraining.
General Guidelines
Step 1
Choose one exercise per muscle group when trying to regain strength after time off for injury, illness or other reasons. Include an exercise for your back, chest, shoulders, biceps, triceps, abdominals, glutes, quadriceps, hamstrings and calves.
Step 2
Train each muscle two to three times per week on nonconsecutive days. If your muscles are sore, they may need more than one day off between sessions. As you get stronger, your body will be ready to train up to every other day.
Step 3
Start with one set per exercise. Even if you have trained more in the past, start slowly as you are attempting to regain strength.
Step 4
Perform eight to 12 repetitions per set for each exercise. Use proper form and technique without rushing through each repetition.
Step 5
Choose a weight that is challenging but allows you to complete the prescribed amount of sets/repetitions. If you can do more than 12 reps, increase the weight slightly so the exercise is challenging.
Step 6
Record your workouts in a notebook. Detail exercises, weight used, sets, reps and how easy or challenging of a workout. Use this information to adjust your next workout to see continual progress.
Advancing Your Workouts
Step 1
Increase the challenge and duration of your workouts by splitting your muscle groups so that you only do work a few muscles each day. You can split into upper and lower body days or a three-day split such as chest/back, shoulders/arms and legs/abs.
Step 2
Perform two to four exercises per muscle group. Choose exercises that challenge the muscles using different types of equipment and/or from different angles. For example, for your back, you could do lat pulldowns, dumbbell rows and hyperextensions.
Step 3
Increase the number of sets you perform per exercise. Perform between three and six sets to improve strength.
Step 4
Increase the weight that you use for each exercise so that you can do no more than six repetitions. Increase the resistance a little at a time.
Step 5
Record your workouts in your notebook. Detail exercises, sets, reps and weight used along with the difficulty of the workout. Use this information to adjust your next session.
Tips and Warnings
- Take the time to plan your workouts before you go to the gym. Make notes throughout your workout if you need to change something. Start slowly. It is important to start with the basics before going to advanced exercise. Listen to your body as you try to regain strength. Speak with your doctor before you begin any exercise program, especially if you have been off from an injury or illness.
- Do not do the advanced workouts with heavy weight and the maximum number of sets and exercises without building up to it. Stop if you feel pain or dizziness. Do not sacrifice your exercise technique in order to lift more weight. Do not perform any exercises that go against the advice of your doctor or physical therapist.
Things You'll Need
- Resistance training equipment
- Notebook
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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