The body is a paradox. For it to become stronger, it has to be broken down through challenging exercises. Keep reading to learn more about how strength is built and how to design a strength-training program that works for the person and helps them achieve their goals.
From determining the right exercises to do to finding the right parts for strength machines when something goes wrong, keep reading to find out the steps to developing an effective routine.
1. Determine Workout Frequency
If a person is new to working out, a good place to start is three days a week. It is a good idea to spend approximately 45 to 60 minutes at the gym for each session.
2. When to Work Out Different Body Parts
Remember, the muscles require 24 hours to recover after a workout. It is a good idea to give them a break before trying to train again. Some people like doing a split-style routine. An example of this would be day one legs, day two arms and shoulders, and day three core and abs.
3. Choose Six Lifts
During each workout, it is a good idea to choose six different lifts to do. This can go up as the body adjusts to the weightlifting process. Just make small increases to ensure injuries and other issues do not occur.
4. Lift Order Matters
Order the lifts by starting with the ones that will work for the biggest muscle groups first for the part of the body being worked out, such as the quads. Then move to the smaller muscle groups, such as the calves. Use this order for each workout session and for each part of the body is focused on.
5. Use a Basic Framework
When someone is trying to build strength, they should plan to complete three sets of each lift and then complete eight to 12 repetitions for each one. Make sure to take a minute rest between each set before moving on to the next one.
6. Warm-Up and Cool Down Is Essential
Before lifting, make sure to warm up. After the session is complete, cool down. It is essential to stretch thoroughly before engaging in any type of physical activity. This will ensure the muscles are warm before getting started, which will help prevent an injury.
7. Write Down the Plan
Once a plan is developed, make sure to write it down. The written plan should include every day and the entire week. This can be done on a person’s phone or in a planner. When going to the gym, make sure to take along the written plan to know exactly what to do. If someone is new to the gym, it is possible to use the guide to know what to do and when.
Strength Training and Achieving Goals
By using the steps found here, it is possible to achieve the goals a person has when strength training. Be sure to keep this in mind to ensure the desired results are achieved. Remember, when strength training, do not try to rush things. Usually, this is going to lead to injuries and other issues. By following a good plan and sticking to proven tactics, anyone can achieve their strength training goals.