28099 A beginning resistance training routine part one
A beginning resistance training routine part one
A beginning routine is made up of large muscle group exercises featuring balanced applications of sets and repetitions for both agonist and antagonist groups. After a movement specific warm up where each exercise is performed ten to twelve times do eight to twelve repetitions at your workout weight for two to four sets. A set is one group of eight to ten repetitions.
Follow each set with a rest period of sixty to ninety seconds, depending on your present conditioning status and then begin the next set of the same exercise. Move through the list at a steady pace. You should not be in the weight room much longer than forty five to fifty minutes.
The decision to do them all at one time will be a personal matter, one that takes into consideration the time you have to exercise. The full body workouts are good at helping to improve your general physical conditioning. This schedule would be done on alternate days so you have a recovery period interspaced between workouts.
If you make the decision not to do them all in one session then consider doing the upper and lower body exercises on different days. Following this exercise schedule allows you to exercise five days in a row with the weekend off for active recovery activities.
These are the essential ten and form the foundations of any strength program regardless of how you decide to do them.
- Military presses
- Chin ups or pull downs
- Bench presses
- Barbell rows
- Squats
- Deadlifts
- Curl ups or full range sit ups
- Back extensions
- Laterals
- Calf raises
Next up, how to use these exercises to in your training program.