Below are the 4 main factors to consider when you are looking to start your own strength training program and the best choices to make.
- Exercise choices – your main strength exercises (the ones you are going to track from week to week for progress) should be multi-joint compound exercises like the following options –
- Deadlift
- Squat
- Bench press
- Overhead press
- Rows
- These exercises, where possible, should be performed using a barbell – which is the easiest way to make progress in terms of adding weight and reps over time.
- Accessory or assistance exercises should make up the remainder of your training. These are included to complement the main lifts, and also to fill in any blanks or weaknesses in your program. Examples of which are –
- Pull-ups/pulldowns
- Dumbbell presses
- Dips/press-ups
- Bicep curls/tricep extensions
- Leg press/lunges
- Leg extensions/leg curls
- Hanging leg raises/sit-ups
- Sets + reps – for strength training we want to keep the sets/reps of our main exercises to 3-5 sets of 3-8 reps. This allows us to maximise the weight on the bar and also manage volume so we are able to make long-term, sustainable progress. For assistance or accessory exercises we want to aim for 2-3 sets of 10-30 reps so that we are maximising hypertrophy and therefore the strength potential of our muscle groups.
- Training frequency – we want the most amount of training we can recover from. 2-4 sessions per week will usually be optimal depending on other training/lifestyle factors. If you take part in other activities like running or sports etc., or have a stressful work/home life – 2 days per week in a lower/upper body split may be optimal to ensure adequate recovery. Or if this program will make up all of your training and you can ensure adequate rest, you will be able to aim for 4 training sessions per week, each one concentrating on a separate main lift + accessories.
- Progress – there’s 2 different ways to make progress on your main strength exercises
- Add more weight to the bar
- Complete more reps at the same weight
- As long as you are increasing the weight or number of reps you are doing on your working sets of each exercise, you are making progress!
Feel free to ask me any questions regarding this in the comments below and I’ll get back to you ASAP!