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Weight Lifting Schedule Rules Of Thumb

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Here are some basic ingredients to designing your weight lifting schedule.

1. Exercise Type

When designing a program, consider how you want to train your muscles?

Tweaking the number of sets, reps, rest intervals and amount of weight lifted will have different results.

The following gives some examples of the type of weight lifting schedule and the methods to use.

  • Muscle strength- Maximum weight and low reps.
  • Muscle Power- Strength with speed. Medium weight and medium reps.
  • Muscle Endurance – High reps and low weight.

2. Level of Fitness

Don’t start your Weight training routine if you have not exercised recently.

Don’t pick up that old weight training programme you used to do with your friends ten years ago and try to start where you left off.

You are asking for trouble – severe muscle soreness and potential injury.

Slow and steady wins the race.

Start with an easy program and progress slowly. Give your body time to adapt to the training load.

A suitable starting weight lifting schedule would be 3 sets of 10 reps per muscle group…

…and don’t overdo the amount of weight on the bar during this early phase.

Follow this type of program for about four to six weeks to allow the muscles to get used to resistance training.

Weight Lifting Schedule Rules Of Thumb

3. Equipment Choice

Are you working at home with a multi gym or at a professional gym. Your weight lifting schedule is going to be dependant on the range of equipment at hand.

Multi-gyms and professional gyms offer equipment to provide a lot of different ways to exercise your muscles.

The bigger gyms will have a full range of machines for your use. With a larger number of choices, there is more opportunity for variation in your weight training program.

But, if you are exercising at home, Dumbells and barbells can still give you an excellent series of weight training exercises.

Don’t get carried away with the array of weight training gizmos in the gym. Don’t try and use every single machine in the place in your first workout. Be selective and make sure you know what muscle group each of the machines are targeting.

Don’t Overwork your muscles in the first couple of weight sessions. Otherwise you will spend several days getting over the acute muscle soreness.

Warm up and stretch down to reduce the injury risk.

Work all of your muscles regularly.