Strength training is a major part of a complete workout program. But whether you use free weights, machines or resistance bands, keep challenging your muscles by stepping up your routine as you progress.
Training with 8 to 10 exercises that target all
muscle groups should be done 2 or 3 times a week. But never work
the same muscles on consecutive days -- your muscles need that recovery
time to grow.
As you progress, you might opt for a split routine. That
could mean working the upper body on Mondays and Thursdays and the lower
body on Tuesdays and Fridays, for instance. How you set up the days is
up to you, as long as every muscle group gets the rest it needs between
sessions.
Once you can complete three sets of 12 to 15 repetitions
of an exercise with excellent form -- meaning you can just about
complete your last rep of each set -- it's time to add more weight. This
might mean moving up one level in tension if you use resistance bands,
adding a weight plate on a machine, or going from 5-pound dumbbells to
7.5-pound ones.
Whatever equipment you use, the increase should be heavy
enough that you're back to being able to complete only eight reps per
set, and possibly only two sets, not three.
Adding weight is just one way to up your game. You can
also lengthen the time it takes you to release the lifted weight to work
the muscle longer. Typically, this is twice the length of time it takes
you to lift the weight.
If you haven't yet consulted a weight trainer, having a
one-on-one session now will not only help you move to the next level
safely, but also ensure that you're reaching four key goals: strength,
power, muscle development, and endurance.