Knowing what kind of strength training program you want should be based on strength training health benefits. Each program will have specific exercises targeted at building your strength.
Many of these will focus on the use of weights, while others focus on a more varied approach. These programs might teach that you should just rely on resistance alone by using a bodyweight muscle building routine. It all depends on which one you choose.
Finding the Right Strength Training Activities
The key to determining which strength training program is the right one for you lies in your goals. If the program doesn’t line up with the end result you want to achieve, then it’s not going to give you what you want for the effort you’d be putting in.
You’re not going to have the same fitness goals as some other people. That’s why certain programs work for some, but not for others – and that might be the case with you.
Some people want to lose weight. If that’s the case, then you’ll want to choose a strength training program that also focuses on things like fat burning and nutrition. If it’s your goal to lower your body fat level, then you’ll want to make sure that the program you pick covers how to do that and doesn’t include topics about bulking up.
For some people though, it’s not necessarily about the weight loss but just about building more muscle mass. So they want to look at programs that target the best ways to handle strength training and gaining size.
They might also want to know what issues might hinder their progress or how to overcome common roadblocks in this area. You might be someone who wants to lose weight and strength train at the same time.
If that’s your goal, then you’ll need to make sure that the program you’re researching covers both areas and not just cardio. You can pick between two programs, but it might be easier and save you time to stick with one that gives you more information rather than having to put two of them together.
Some of the programs will teach you the best weekly schedule to follow and which days to work on which muscle group. Some of these routines are based on a 3 or 5 day workout regimen.
You’ll want to look at the amount of reps the programs recommend as well as the time involved. The more effective the program is, and the more time you have to devote to it, the faster you’ll see results.
Strength Training Workout Routines
Muscle For Life by Mike Matthews
There are plenty of good choices to consider for strength training. One of these is called Muscle For Life. This program teaches that you don’t have to take supplements in order to build muscle.
It also teaches that consistency is the key and that variety in your workout isn’t something that you necessarily have to do. Most people like this program because it doesn’t stress drastic eating changes, such as eliminating carbs. The program shows you how to develop your muscles in a more natural way.
Another program is called Ripped Body. This one combines both strength training as well as diet. This program guides you through the steps of strength training and teaches you how to find the right program within their offerings. There’s a powerlifting one for beginners as well as a bodybuilding one for beginners if you’re just starting out.
But for those who have been around in the strength training circles for awhile, the program also offers both bodybuilding and powerlifting in an intermediate program. It covers nutrition – including macros, fat percentage and lessons on why consistency matters.
Jim Wendler 5/3/1
Another program that focuses on strength training is Jim Wendler 5/3/1. It’s a fairly simple program and is based on four kinds of strengths using the deadlift, squat, bench and military press.
The workouts are scheduled three or four days a week and what’s good about the program is that it consistently builds based on what your one rep max is. To find your one rep max or 1RM, you base it on what amount that you can safely handle in that lift and then you slowly add to that number using the “5 in” the method.
For example, the percentage of your rep max would go up in groups of 5, so if you were at 70, you’d go up to 75 percent. The 5/3/1 is based on sets/reps and broken down by the percentages. For example, you might do 3 reps at 5 percent increases. You would go from 70 to 75 and on up.
Strength Training Benefits
You can reach whatever health or fitness goal that you set for yourself by pursuing a strength training program. If you’re someone who wants to shed fat, you can do that on top of losing weight and getting into shape.
Plus, strength training makes your bones stronger and boosts the flexibility of your joints so you’ll be able to move easier. Plus, when you work out, your calorie burn is higher. When you’re not working out, you continue this calorie burn because strength training boosts your resting metabolism.
Strength training can help reverse certain conditions – such as type 2 diabetes and works to make others more manageable. During the course of the program you select, you’ll start to build muscle endurance.
Some people believe that it takes awhile to notice a difference in their muscles and in the way their body is able to perform moves. You won’t have to spend hours every day to get results.
But it only takes 14 days to start noticing that you feel different. You’ll see that you’re tougher and that your body can easily handle more reps than when you started. You’ll notice that you can go for a longer duration than when you first started.
If you remain consistent with your strength training, within a month you’ll be able to tell a noticeable difference in your build. You’ll experience many gains from a lot less effort than you might expect.