Strength training will help you increase muscle mass and prevent muscle loss while losing body fat.
You don’t have to spend hours in the gym either, you can reap the benefits in as little as 1-3 days/wk for 20-30 minutes each.
The harder you work during the activity, the less often you need to train for strength.
In general:
-
Work at 90-100% of your max effort:
-
Strength exercises 1x/wk.
-
1 set of 8-12 reps.
-
Work at 75-90% of your max:
-
Strength exercises 2x/wk.
-
1-2 sets of 8-15 reps.
-
Work at 50-75% max:
-
Train 3x/wk.
-
1-3 sets of 8-15reps.
Program
1. Warm-up (Proper Stretching Guidelines)
- 5 minutes cardio – get your blood flowing & breathing going:
- Jog, walk, jump rope, marching on spot, stepping, aerobics, star jumps, dynamic stretching, etc.
2. Choose 3-6 exercises: (at least one from each column)
*Requires equipment
DB = dumbbell or kettlebell
Buckets = use 2 equally filled buckets
- Always do 1 light warm-up set of ~5 reps before the exercises listed above: 1-3 working sets of 8-15 reps
- With all exercises the #1 rule is keep great posture at all times with shoulders back and abs tight. You’ll get the most benefits this way & it’s safest.
-
If you feel any discomfort/pain - STOP!
3. Full body stretch – stretch each muscle group and hold for 10-30 seconds
To get instruction on strength training or to create your own personal programme see a personal trainer.