Introductory Strength Training Programs
These introductory strength training programs are designed to be done at home or in a gym. Actually, to clarify, they can be done at any gym that is serious about fitness.
Whether you are an absolute beginner or already fit, these workout programs help you to achieve full-body strength in a healthy way. They also progress with you as you build strength and confidence, up to a level with which you are comfortable. If you want to go all the way to being able to do Olympic lifts safely, we can take you there.
These programs utilize dumbbells, and as dumbbells come in virtually any weight, anyone can lift one, so no excuses.
Although building strength does entail a certain amount of aerobic metabolism, these programs don’t have any targeted aerobic conditioning component to them. To add aerobic conditioning, you can do this gently by walking any day of the week, workout day, or recovery day. To add a higher level of aerobic conditioning, you can do this by adding any form of aerobic work at the end of the workouts, e.g., jogging, cycling, swimming, rower, etc. However, keep the intensity low and at a steady-state, working in your endurance zone.
If you’re interested in knowing why these programs are the way they are, you can read the breakdown explanation at the bottom.
The following warm-up is for beginning each workout in this series of introductory strength training programs:
The first of these programs is intended to be followed for at least six weeks before progressing on to the next program.
This first introductory program:
P001 Strength Introductory 2-3 days.
The second program:
The third program:
For an explanation of how to read workout programs, go here.
For a discussion of how to do these workout programs, go here.
A BREAKDOWN OF OUR PROGRAMS
The following is a breakdown explanation of our fitness programs:
- Resistance/weight training in the 9-11RM training zone to stimulate increased blood vessel density to muscle tissue.
- Build up to strength training around the 5RM training zone to maximize neuromuscular stimulus and type II muscle fiber conversion.
- Both of these resistance training zones improve the anaerobic system, and endocrine/ hormonal system function.
- Supersetting also works the aerobic system to improve the cardiovascular system, aerobic metabolism, and cellular and mitochondria function.
- Full-body workouts that build full-body muscular balance. These include strengthening the upper back, abdominals, and glutes, plus stretching of the tight muscles of the neck, chest, lower back, hip flexors, hamstrings, adductors, and calf muscles.
- The most demanding compound exercises are at the beginning of the workout to maximize stimulus and opportunity for proper technique.
- Training includes heavy loaded compound exercises plus isolated core exercises to build core strength.
- Adequate rest periods between sets maximize muscle fiber recruitment and minimizes the overall stress on the body. For resistance training in the 9-11RM zone, allow for 1-3 minutes rest of muscle groups, and training in the 5RM zone allow for 2-5 minutes rest.
- Recovery between training sessions of 24-48 hours allows for neuromuscular recovery and adaptation, although more recovery may be required depending on the individual and type of training.
- Once a base level of conditioning and safety is observed, adding loaded plyometrics (gravitational impact) further induces bone remodeling.
- Plyometrics within the context of this plan may be better placed towards the end of the workout to maximize warm-up beforehand and reduce the chance of injury.
- These workouts meet and exceed the Australian government and Harvard medical school guidelines for exercise.
