Pump Up your Strength Training Routine


When creating, using or changing any strength training routine you should focus on a very important acronym.

FITT

This is the Frequency (how often), Intensity (how difficult), Time (duration), & Type (activity) that your workout is built around.

You need to know:

  • How often you are going to complete the workout?
  • How hard do you want that workout to be?  
  • How long you have for the routine?  
  • What activity, or activities is your workout is going to include?
Your workout routines should cover upper body workouts, lower body workouts, and core workouts to be successful.  That does sound like a lot, but you can combine them into one activity or divide them up.  This will all depend on the time you have and what you want to accomplish.
Are you looking for the best benefit for your body?
Then your strength training workout should last anywhere from 15-20 minutes.  This is a good amount of time to make sure you cover what you need and get the best benefit for your body.
A couple things to consider when creating your routine:
  • Do you want it to be strictly strength training?
  • Do you want it to include cardio as well?  
Some of us like the traditional styles, while others of us like to pump up our routines a bit and make them multitask.Dumbbells and ball Having the workout multitask can make it seem shorter while covering much more.
Remember that you can always add cardio into your strength training routine to cover both aspects of a proper workout routine.
Below you will find samples of four categories: traditional, traditional mixed with cardio, strength training circuit, and strength training circuit with cardio.  The last three all give you the benefit of cardio in increasing amounts, the last having the most cardio incorporated.
Are you becoming concerned about your resistance?  Don’t!  You can use body weight, dumbbells, machines or resistance bands.  Your body does not know the difference and all varieties provide you with great resistance levels.
Pick one of the following to incorporate into your week, learn from your own experience how beneficial strength training can be:

TRADITIONAL Routine

(Repetitions, Sets)
Mon. / Thu.
UPPER BODY
Bicep Curls (10-12, 3)
Push Ups (10-12, 3)
Lateral Arm Raises (10-12, 3)
Tricep Extensions (10-12, 3)
Rest 1 minute after each set.
Tue. / Fri.
LOWER BODY
Squats (10-12, 3)
Forward Lunges (10-12, 3)
Sumo Squats (10-12, 3)
Side Lunges (10-12, 3)
Rest 1 minute after each set.
Wed. / Sat.
CORE
Russian Twist (10-12, 3)
Criss-Crosses (10-12, 3)
Plank (1 minute, 3)
Leg Lifts (10-12, 3)
Rest 1 minute after each set.

TRADITIONAL MIXED W/ CARDIO

Exercise (Repetitions, Sets)
Mon. / Thu.
UPPER BODY
Bicep Curls (10-12, 3)
Push Ups (10-12, 3)
Lateral Arm Raises (10-12, 3)
Tricep Extensions (10-12, 3)
Jumping Jacks or Jumping rope for 1 minute after each set.
Tue. / Fri.
LOWER BODY
Squats (10-12, 3)
Forward Lunges (10-12, 3)
Sumo Squats (10-12, 3)
Side Lunges (10-12, 3)
Jumping Jacks or Jumping rope for 1 minute after each set.
Wed. / Sat.
CORE
Russian Twist (10-12, 3)
Criss-Crosses (10-12, 3)
Plank (1 minute, 3)
Leg Lifts (10-12, 3)
Jumping Jacks or Jumping rope for 1 minute after each set.

STRENGTH TRAINING CIRCUIT

Exercise (Repetitions)
Mon. / Wed. / Fri.
Lunges (10)
Push Ups (10)
Squats (10)
Leg Lifts (10)
Repeat 4 more times.
Tue. / Thu.
Squats (10)
Crunches (10)
Repeat 4 more times.

STRENGTH TRAINING CIRCUIT w/ CARDIO

Exercise (Repetitions)
Mon. / Wed. / Fri.
Jumping Jacks (1 minute)
Burpees (1 minute)
Push Ups (10)
High Knees (1 minute)
Leg Lifts (10)
Repeat 4 more times.
Tue. / Thu.
Butt Kicks (1 minute)
Crunches (10)
Squat Jumps (1 minute)
Repeat 4 more times.

Do you need some extra help creating a routine that works for you?  Schedule your free 30 minute “Get Me Started” call today.

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Weight Loss Strategist | Lifestyle Organizer | Weight Loss Expert| Exercise Strategist | Nutrition Enthusiast | Intuitive | Motivator | Fitness Coach | Life Coach

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Posted in exercise, fitness, Goal Setting

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