Begin with light weight, and high reps. Then, over a set period, slowly increase the weight, and decrease the reps.
This basic principle of strength training is one that can easily be executed by most people.
If you feel you are like most people, that is, not an outlier with major health issues, then please find below a basic strength training regimen that has two essential advantages: 1) it's simple to commit to and execute, and 2) it's easily repeatable throughout the year.
There is one hitch - you'll need access to weights in order to increase resistance over time. Otherwise, get to it.
7 Week Schedule
(x = day off, or non-strength training regime)
2 Rep Max Test
Things you can expect
Strength training is designed to improve strength. Not flexibility. Not grace. Not weight loss. It measures it's success based on increased strength. Do you want to be stronger, and lose weight? Okay. But you really need to understand that strength training isn't premised on weight loss so you may or may not lose weight. But you will get stronger. Simply use strength training to address strength training, and then look for regimes for weight loss, or grace, or flexibility, or whatever you wish for.
You may want to include additional exercises in each workout. That's fine. Just keep the reps in the 10-15 range so you're not over taxing the nervous system. You want to keep your low reps to a maximum as stated in the programs 'Total Reps' column above.
Be prepared for ebbs and flows of mood that go with training. With strength training there are invigorating moments, and then short depressed periods. This happens because you're intentionally stressing your neuromuscular system to perform. It reacts, and adapts. The ebbs and flows are what you feel as the body responds.
Use the exercises listed above with full confidence. That said, if you prefer different exercises then go for it! Don't worry if it translates to sports. Do it for yourself. That said, we recommend picking exercises that are compound movements so you reap more benefits for your time and effort.
Assuming you follow the schedule of two days rest consistently then you'll finish in 7 weeks. Feel free to take a couple weeks off and then start from the beginning again. You'll notice that you're starting from a stronger beginning. Of course there are genetic limits to your strength potential but the low lying fruit is in the beginning.
Always use excellent form. If you're just beginning then use this program to learn the movements, and then repeat it. There are great resources online for the movements we've included, and feel free to drop us an email anytime to ask questions.
We will respond as soon as we can.