Program Design for Weight Training

When you approach weight training for the first time, it is best to familiarize yourself with the training theory and establish your fitness goals before jumping in. Do not start with enormous expectations, the results will come with time; work diligently and allow time for your body to adapt. Below is a standardized outline of a regular weight training routine:

  1. Review the FITT Principle and determine where you stand physically and what you want to achieve. Add in factors such as time availability and level of commitment to create a realistic workout schedule.

  2. Begin your workout with an aerobic warm-up to elevate the heart rate, lubricate the joints and ready the muscles. This warm-up session should last at least 10 minutes and should only produce a small sweat (remember, the purpose is only to prime your body for the actual workout).

  3. Do slow and light dynamic stretches at the joints that you will be targeting. This is an extension of the warm-up to prepare the body. Avoid letting your body cool off substantially; weight training accompanied by an aerobic warm-up has a far greater training effect than simply weight training by itself.

  4. Complete your weight training workout. To receive the greatest gains, integrate a mix of opposite muscle groups (ex. biceps and triceps; pecs and lats; hamstrings and quadriceps, etc). To prevent injury and most efficiently, you should move from larger to smaller muscles. Alternatively, you can do compound exercises that utilize a number of muscles before working on isolated muscles.

  5. Finish your routine with a cool-down that incorporates light aerobic activity with static stretching for all the muscles used. Unfortunately, this section of a workout is too often neglected. A proper cool-down will maintain your flexibility and minimize the likelihood of muscle injury or soreness that could hinder training in the near future.

Goals and Target Training Zones

Weight training can have particular physical results according to your training program. Specifically, you can vary your training intensity to gain muscular strength, endurance or hypertrophy.

Muscular Strength Muscular Hypertrophy Muscular Endurance
Frequency 3-4 x / week 3-4 x / week 3-4 x / week
Intensity 2-4 sets of 4-8 repetitions 2-4 sets of 8-12 repetitions 2-4 sets of 12-20 repetitions
Time
(per set)		 10-15 seconds 15-30 seconds 30-60 seconds
Rest Interval 1-3 minutes 1 minute 30-60 seconds
Total Time 30-60 minutes 30-60 minutes 30-60 minutes
Type Resistance Training Resistance Training Resistance Training


Strength Strength / Hypertrophy Hypertrophy Endurance
1 rep = 100%

2 reps = 95%

3 reps = 90%

4 reps = 88%		 6 reps = 83%

7 reps = 80%

8 reps = 78%		 9 reps = 76%

10 reps = 75%

11 reps = 72%

12 reps = 70% 		13 reps = 69%

14 reps = 68%

15 reps = 65%

16 reps = 65%

17 reps = 64%

18 reps = 63%

19 reps = 62%

20 reps = 60%

Summation of the Resistance Training Programs:

Training for Muscular Strength

In order to develop your muscular strength, you should exercise with workloads that are greater than 75% of your 1 rep max. Sets should be designed to include less than 10 repetitions, with 4-8 reps max the optimal range. As result of the near-maximal training intensity, adequate resting time ranging from 1-3 minutes should be allocated between each set.

Training for Muscular Hypertrophy / Muscle Mass Gain

The most common training goal among many individuals, muscle gain can be accomplished by training at a moderate to high intensity and repetitions. The full range of exercise should be executed 8-12 times each set, with the last 3 repetitions the most challenging. Rest intervals should last roughly 1 minute between sets.

Training for Muscular Endurance

Muscular endurance training is ideal for athletes and individuals who want to prepare for activities that entail extended muscle movement and sustained contractions. Done properly, this type of training will not increase muscle strength or size substantially. Lighter weights should be used so that the exercise can be executed 13-20+ times maximum. If heavier weights are used, you can employ static muscular endurance by sustaining isometric contractions for 4-8 seconds and performing 5-10 repetitions each set. To focus on the development of the aerobic energy system and muscle endurance, rest periods should be kept to 30-60 seconds.

Weight Training for Athletes

Resistance training can be very effective for enhancing athletic performance in sports. Care should be taken to focus on training the specific muscle groups and mimic the movement used in the sport. Thus, the speed of movement and the number of repetitions and sets should be taken into consideration. A greater number of reps at a lower intensity should be performed for endurance sports, while a higher intensity with fewer repetitions should be favored for power and strength activities.

For example, a soccer player will most likely employ an endurance weight training program for their lower body. A sample exercise may be using a leg curl/extension machine set at a low weight with high reps. In contrast, a sprinter would more like concentrate on the same machines but with low reps and heavier weights.

Determining Your Starting Zone

How you first approach a weight training program is determined by your exercise experience and present physical fitness. This will help prescribe the appropriate the volume and intensity of your weight training program:

Inactive Beginner: You are somebody who has never used weights or machines and have a very limited background in exercise. Ideally, it is best for you to begin weight training on machines as they provide you with positional support so that you could concentrate on the exercise movements. Work at a low intensity and lower number of repetitions and sets until you are familiar enough to add on more volume. Each workout should also be preceded by a warm-up that involves at least 15 minutes of cardio activity. If possible, you could hire a temporary personal trainer to gain greater experience and professional assistance.

Active Beginner: You are an individual who is moderately fit and participates in exercise, but have no experience in weight training. Structure your program so that that you begin with 1-2 sets on machines at a moderate volume and intensity. For example, you can train at 50% of your maximal resistance for 8-12 repetitions per set.

Active Intermediate: You have done weight training in the past and participate regularly in physical activity. Given your familiarity, you can consider more advanced training programs such as supersets and pyramid training. In order to optimize your training results, you should increase your workout intensity by performing more sets and heavier weights. You can also adjust your program according to your fitness goals and focus on muscular strength or endurance development (see above).