Top 5 basic rules of strength training

Top 5 basic rules of strength training

Strength train 2-3 days a week and target the major muscle groups.

CAUTION: Always consult your physician before starting an exercise program.

Train 2-3 days per week

  • Strength train 2-3 days a week.
  • Don’t train the same muscle group two days in a row.

Train the major muscle groups

Choose exercises that will target your:

  • Back
  • Chest
  • Biceps (front of arm)
  • Triceps (back of arm)
  • Shoulders
  • Abdominals
  • Quadriceps (front of thigh)
  • Hamstrings (back of thigh)
  • Gluteals (butt)
  • Calves (back of lower leg)

Perform 8-12 repetitions

  • Lift and lower the weight 8-12 times for each exercise
  • Make each repetition lasts 6 seconds: lift for 3 seconds and lower for 3 seconds.

Perform 1-3 sets

  • Perform 1-3 sets (of 8-12 repetitions) for each exercise.

Choose a challenging weight

  • Choose a weight that is challenging and becomes tough to lift after 8-12 repetitions
  • The weight should not interfere with your breathing and proper form
ACSM’s Guidelines for Exercise Testing and Prescription, 7th ed. (2006)

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Stephanie Averkamp

About the Author was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

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