Top 5 basic rules of strength training

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

1. 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.

2. 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)

3. 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.

4. Perform 1-3 sets

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

5. 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

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• The #1 reason to lift weights (strength train)
• What counts as strength training?
• Will I gain weight if I start weight lifting?
• Top 5 reasons to hire a personal trainer

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