GENERAL STRENGTH TRAINING GUIDELINES

GENERAL STRENGTH TRAINING GUIDELINES

FREQUENCY

  • Perform your workout 2 or 3 times per week, and on non-consecutive days!! (At least 48 hours between)
  • Begin your workout with 5 – 10 minutes of warm-up (cardiovascular/aerobic activity) and finish with a 5 – 10 minute cool down of stretching.
  • OR….After each exercise, stretch the muscle group(s) just worked.

 

INTENSITY AND DURATION

  • 6 to 12 exercises per workout, and from 1 to 3 sets of each exercise.
  • Appropriate intensityis when only 1 or 2 more reps can be performed at the end of a set. 
  • Perform 8 to 15 reps for muscular strength and endurance gains.
  • Rest 30 to 90 seconds between sets of the same exercise.

 

PROGRESSION

  • Listen to your body!!!   Don’t ignore Pain!
  • EXERCISE ORDER – Work Compound Exercises first (those involving more than one joint/muscle group).  After that, work larger muscle groups first, working to smaller muscle groups.  Legs, Back, Chest and Arms.
  • Increase either the resistance or number of repsNo more than 20 reps!  If the weight feels easy, you can add 3-5% more weight OR you can increase your repetitions to as many as 20.  But if you can do more than 20 repetitions, you should increase the weight/resistance.

 

TECHNIQUE and BREATHING

 

  • Perform steady, controlled movements.  Do not work quickly, or let the weight ‘drop’.  Avoid allowing momentum to control the weight.
  • Perform each exercise through a complete RANGE OF MOTION, while considering orthopedic limitations.  Do not hyperextend or ‘lock out’ the joints.
  • If doing a standing exercise, stand with knees relaxed and feet shoulder-width apart.
  • Keep spine in healthy ‘neutral’ position and head and shoulders always relaxed.
  • Breathing
    • Exhale on exertion (the difficult part of the exercise)
    • Inhale on release (the easier part of the exercise)
    • Main breathing ‘thought’ is to be relaxed, not to ‘lock out’ or hold your breath.
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