Strength Training: A Few Thoughts

There are a few general rules when establishing a weight training routine. If you are just starting out or are relatively new to the exercise scene, you would most likely want to follow the guidelines for both strength and endurance, or a "combination program."



A combination program will improve strength and endurance, and is a great option for those wanting to tone and get fit. First, choose a weight you can comfortably lift 8 to 12 repetitions in a smooth, steady form through the full range of motion. If you can't do 8 repetitions with good form, you're using too much weight. If you can do 12 or more repetitions with good form, increase the weight by five percent.

If your goal is to increase endurance, you should choose a resistance with which you can perform 15 repetitions. By performing such a high number of repetitions, the weight is lighter and you will not see huge strength gains.

If your goal is to increase strength, choose a resistance with which you can only perform six repetitions.

One set is typically sufficient for both the combination and endurance programs. The difference in gains you would see with multiple sets is not substantial enough, in my opinion, to justify the added time commitment.

With a total body training routine, you perform an exercise for all major muscle groups on the same day. You should take at least one day off between strength training days to allow your muscles to recover, and you should repeat the exercises at least two days a week -- Monday, Wednesday and Friday, for example.

After you become an intermediate or advanced exerciser, you might be looking for different challenges. One option with resistance training is called a "split routine." This means exercising certain muscle groups together so you are able to lift on consecutive days.

You must group certain muscle groups together because they help each another. For example, you always should work your back and bicep muscles on the same day, because you use your biceps when you execute any back exercise. You would not want to work your back one day and your biceps the next because there would not be enough rest between the workouts. Similarly, you should also group chest and tricep muscles together for the same reasons.

A common split routine option is to divide your workout into upper and lower body.

Another popular split routine is divided into push/pull exercises. You perform push exercises on one day: squats, calf raises, bench press, overhead press, dips, etc. The next day you would execute the pull exercises: lat pulldowns, hamstring curls, upright rows, bicep curls and crunches. Of course, these are just a few of the exercises you can perform. There are others you can incorporate, too.

A three-day split would be doing chest and triceps one day, back and biceps the next day and legs and shoulders on the third day. Most people choose to perform multiple sets when doing split routines because they can take less time than a total body routine.

As you can see, when designing a strength training routine the possibilities are almost endless. If you have been using the same routine for more than three months, I recommend you try one of these split routines. You should modify your routine at least four times a year.

Don't forget to combine your resistance training with cardiovascular and flexibility activities. Just performing strength exercises does nothing to reduce your body fat; You have to incorporate cardiovascular exercise to do that.