Strength training

Introduction

Strength training is a type of physical exercise specializing in the use of resistance to work your muscles. This can increase strength, endurance, size of your muscles and bone density. It is also good for your heart. You can do strength training using free weights or your own body weight (gravity).

Task

Create your own strength training program.

Process

Step 1. Determine your fitness goal.

Do you want to get fit, gain muscle or get strong?

Step 2. Determine your measurable goals.

Set SMART goals (specific, measurable, attainable, realistic, timely) to stay on track.This will depend on your goal from step 1.

Step 3. Decide how much time you can dedicate to strength training.

Pick a realistic number of training days and figure out when your workouts will fit in to your day.

Step 4. Divide up your training days based on your fitness goals.

a full body workout for 2-3 days a week
alternate between upper and lower body 4 days a week
divide by muscle groups for 5-6 days a week.

Prioritize your training days depending on your fitness goal

Step 5. Pick the exercises you will do on each training day of the week.

Research what exercises you want to include in your routine.Pick about 6-10 exercises for each training day. For an example, see the website below.

https://www.verywellfit.com/basic-strength-and-muscle-weight-training-program-3498523

Step 6. Repeat for 4-8 weeks.

To continue to see progress you have to switch up your program. Pick a new fitness goal, change the frequency of your training, switch up the sequence of exercises, or try out new exercises, like Pilates https://www.webmd.com/fitness-exercise/ss/slideshow-15-pilates-moves

Don't Forget: Every workout should begin with at least a 5 minute warm-up and end with a 5-10 min cool-down.

Evaluation

The success of any fitness program will depend on what your goal is. For example: before and after pictures can help if you are trying to lose weight or gain muscle.