Creating a Strength Training Schedule – Maybe youve heard about the benefits of strength training, or youre just looking for a way to add definition and tone to your overall appearance. Maybe you want to increase your bone mass or just add some stamina to your everyday life in any case, choosing and sticking to a weight training schedule can help you meet all of your goals.
The first thing that you should know about creating a strength training schedule is that you will certainly be rewarded for your efforts. Strength training not only strengthens bones and muscles, but it also creates the opportunity for the body to have more lean muscle mass. And with that lean muscle mass, you can burn more calories in your everyday chores, even when youre sitting on the couch and when youre sleeping.
One pound of muscle burns 50 calories per day. One pound of fat only burns 5!
Adding muscle to your body helps to create diminished fat levels as well, chiseling your overall appearance and creating a leaner shape. Even women can find that the benefits of a strength training schedule will help them, as they can not build the bulky muscles that men do.
Ways to do it
The great part about building a strength training schedule is that it affords a lot of flexibility in terms of exercises and methods. You can go to the gym to use machines or you can utilize a home gym to help you with your goals. Some people like to use free weights or follow pilates or yoga in order to tone their muscles.
The choice is up to you.At the gym
When you go to a gym to build a strength training schedule, you will want to either set up an appointment with a personal trainer or ask the training staff to help you learn the machines.
Safety should always come first, so learning how to use the machines is crucial to avoiding injuries. I provide exercise videos, pictures and complete details. Everything you need to reach your goals.
If you end up booking an in-person personal trainer to help you with your strength training schedule, realize that it will probably be expensive. A trainer can cost anywhere from $30 an hour to $100+ per hour. It’s crazy.
At your home
When you want to lift dumbbells or use a home gym, again, it can be good to get help from a personal trainer.
Pilates and yoga are great ways to add to a strength training schedule without lifting a weight. Since they use body weight, you will still get all of the resistance that you need without having to choose a barbell or dumbbell. There are many classes as well as instructional videos to help you with the basic and then more complicated movements.
I tend to suggest yoga and pilates as secondary to weights though. Weights really help boost the metabolsim and typically provide a better over all strength and fat loss workout.
How often do you need to strength train?
While it might seem like a good idea to write a strength training schedule that includes every day of the week, your muscles need to rest. You actually gain the results of strength training when your muscles rest as they are repairing from the exercises that they did. Typically speaking, two days or forty-eight hours is the best recommendation for resting a certain muscle group.
But taking this into mind, you can create a strength training schedule that still allows you to workout each day. Many people like to work out their upper body on one day and then the lower body on the next day. In this way, the muscles are allowed to rest, but youre still able to strength train each day. As for abdominals, you must allow them to rest too. It’s not a good idea to work them everyday.
A good strength training schedule is the one that you can follow and one that you will increase your muscle strength with. Find something that you like to do, and when it gets too easy, pick a heavier weight or intensify the movement and get the results that you want! Look into my recommended programs for more guidance and a clear cut path to success.