Simple Strength: How-To Guide for Building Your Own Strength Training Program

Strength training is a vital part of any fitness routine. Whether you want to gain muscle, boost athletic performance, or improve your overall health, creating a personalized strength training program can be empower confidence and is effective in improving health and performance. This guide will lead you through the essential steps to develop a program that aligns with your individual needs and goals.

Understanding Strength Training

Strength training is using external resistance to help your muscles work more effeciently. This will lead to either increase strength, endurance, or muscle mass depending on how you struture your program. Free weights, machines, resistance bands, and body weight exercises are all effective forms of strength training.

Step 1: Define Your Goals

Before designing your program, you need clarity on what you want to achieve. Are you aiming to build muscle, lose weight, improve endurance, increase strength, or enhance your overall fitness? For instance, if you want to build muscle, you might focus on moderate to heavy weights and 6-12 repetitions. If want to improve strength without adding as much muscle, heavier weights for lower repetitions (ex. 2-5) should be your focus. For endurance high repetitions work best 8 to up to even 20. Getting specific makes a difference.

Basic rules of thumb to remember is that for every exericse you should try to accomplish 20-40 reps max.

Laying out your goals and using the framework of these rep ranges to build your workouts.

Step 2: Assess Your Current Fitness Level

Understanding where you currently stand is beneficial for creating your program. If your comfortable start with simple tests below but if not just start moving your bodyweight and progress from there:

• 1-rep max for major lifts: For example, how much can you lift for a squat, deadlift, or bench press in one go? Knowing your limits helps you set realistic goals. This shouldn't be done if you are new to strength training though

• Bodyweight exercises: Can you do 15 push-ups or 5 pull-ups? This can help gauge your strength baseline.

  
  

These benchmarks will help you craft a program that pushes you without causing injury.

Step 3: Choose Your Exercises

Pick exercises that align with your goals. Your strength training program should feature:

• A lower body squat (Double Leg Squats like the Back Squat or single leg variations like lunges or split squats).

• A lower body posterior chain (Backside of the body, exercises like deadlifts, RDL's or hamstring curls).

• An upper body push (Bench press, push-ups, shoulder press).

• An upper body pull (Pull-ups, rows)

• Core (Uneven Farmers carries, planks, sit-ups).

  
  

Try to include all types to create a balanced strength training experience.

Step 4: Structure Your Program

When building your strength training program, keep these points in mind:

1. Frequency: How often will you train? Generally, aim for 3-4 days a week. Research shows that this frequency is effective for most people.

2. Volume: This refers to total sets and repetitions. Early I said the main goal is 20-40 reps per exercise but you can dictate how it is written depending on goals

   1. If you want to get stronger 8 sets of 3 reps

   2. If you want to put on muscle and strength 5 sets of 5 reps

   3. If you want to build muscle 4 sets of 8 reps

   4. If you want to build endurance 2 sets of 20

      
      

3. Progression: To gain strength, you need to gradually increase your muscles' workload. This could mean adding weights or increasing reps every few weeks. An easy way to gauge is pick a weight that is challenging, keep doing it until it becomes easy, then add weight.

   
   

4. Rest: Allow recovery time between workouts to prevent burnout. Schedule rest days, especially for areas you've recently trained. It's essential for muscle recovery and growth.

   
   

Step 5: Pay Attention to Form

While lifting heavier weights is tempting, proper form is essential. Good posture not only reduces the risk of injury but also makes workouts more effective. Movement quality will carry you way farther than any amount of weight lifted. Proper technique and weights that aren't too heavy will also make you feel better day in and day out increasing frequency.

Gym equipment arranged for a strength training session

Step 6: Track Your Progress

A workout log can be a great motivator. Document your exercises, sets, reps, and how you felt after completing each workout. Tracking your progress lets you see your growth and identify areas for improvement. For instance, did you increase your squat weight from 100 to 120 pounds within a month? It’s a clear sign of progress.

Step 7: Adjust as Needed

Being flexible with your program is essential. As you progress, your goals may change. Be ready to adapt your routine based on what works best for you. If you hit a plateau, try switching up exercises or increasing the intensity level. Paying attention to how your body feels will help ensure long-term success.

Step 8: Use Rate of Perceived Exertion (RPE)

If you google Rate of Perceived Exertion you will get numerous different scales, but to keep it simple rate everything on a scale of 1-10. 90% or more of your workotus should be within a 3-7 range. In todays workout culture its extremely popular to finish workouts just absolutely exhausted and body a wreck. That is the complete wrong way of thinking if you are trying to build the habit of exercise. You should walk out of the gym feeling good, some days challenged, others maybe hungry for more but you don't do it. The concept is you always want to set yourself up for the next day of training and not workout so hard you need 2-3 days off. The habit of exercise comes from consistancy and that should be your ultimate goal.

Wrapping Up Your Strength Journey

Creating your own strength training program is a rewarding challenge. By defining your goals, assessing your current fitness level, and understanding the basics of strength training, you can craft a program tailored to fit your needs. Remember to prioritize good form, track your progress, and adjust as necessary. With dedication and the right mindset, you'll be on your way to achieving your strength training goals.

Weights on a rack in a well-equipped gym

Start today and relish the journey toward a stronger, healthier you! Embrace the benefits of strength training and witness its transformative power on your body, confidence, and well-being!