How to create your own strength training workout
As fitness professionals, it is our job to supply you with the tools you need to sustain a healthy lifestyle on your own. We may work with you and guide for some time during personal training or a workout video subscription, but ultimately, we need to provide you with the tools, knowledge, and resources for you to be successful on your own. Below are basic steps to create your own strength training workout.
1. Determine what range of your body you want to work:
Upper Body – this includes your biceps, triceps, shoulders, back, and chest
Lower Body – this includes your quadriceps, hamstrings, and glutes
Core – this includes your abdominals and your obliques
Full – this includes all of the above
2. Select which equipment you will use:
Bodyweight
Free Weights – dumbbells (DB), barbells (BB), kettlebells (KB)…etc.
Weight Machines
Resistance Bands (RB)
3. Determine intensity:
High Intensity Interval Training – add in cardio exercises
Examples: Jump lunges, speed skaters, high knees, burpees, butt kicks, jumping Jacks, mountain climbers, etc...
Low/Moderate intensity:
No cardio involved, only strength training exercises
4. Pick your exercises – you can use the examples below:
Upper:
Biceps: DB curls, DB hammer curls, DB cross-body curls, BB curls, RB curls, machine curls
Triceps: overhead DB extensions, DB kickbacks, skull crushers, cable pushdowns, rope pulldowns, band one-arm extension, machine extensions
Shoulders: DB lateral raise, DB shoulder press, BB press, RB front raise, RB press, DB rear fly, machine overheard press
Chest: BB bench press, DB incline press, RB chest press, machine chest press, machine fly, DB fly, push-ups
Back: BB row, DB one-arm row, lat pulldown, seated cable row, supermans, back hyperextensions, t-bar row, DB shrugs, RB row, machine row
Lower:
Quadriceps: air squats, BB back squat, BB dead lift, DB lunges, DB split squat, RB squat, RB split squat
Hamstrings: bridges, BB hip thrust, DB single-leg Russian deadlift, BB Russian deadlift, seated leg curl, lying leg curl
Glute: glute kickback machine, cable glute kickback, RB lateral shuffle, hip abduction machine, cable hip abduction
Core:
Rectus abdominis: crunches, v-ups, DB sit-ups, pulse ups, leg raises, plank, reverse crunches, hanging knee/leg raise
Oblique: mountain climbers, Russian twist, oblique v-ups, penguins, bicycle crunch
5. Determine number of exercises, reps, sets, and weight
Number of exercises: pick 6-10 exercises for your workout
Number of reps: pick 6-20 reps for each exercise
Strength benefits: 4-8 reps
Hypertrophy (toning) benefits: 8-12 reps
Muscular endurance: 12-20
Number of sets: pick 3-5 sets
Pick higher number of sets for heavier weight and lower reps
Complete sets consecutively or alternate sets of two exercises
Weight: pick the weight
Select a heavier weight for lower reps and a lighter weight for higher reps and more explosive exercises
6. Do the workout!
Now it’s time to put it all together and do the workout!
Workout Example: Full Body – Dumbbell (DB) High-Intensity Interval Training
Jumping Lunges – 3 sets of 10 reps each side
DB Bicep Curls – 3 sets of 10 reps
High Knees – 3 sets of 10 reps each side
DB Squat – 3 sets of 10 reps
Speed Skaters – 3 sets of 10 reps each side
Push Ups – 3 sets of 10 reps
Mountain Climbers – 3 sets of 10 reps each side
DB One-Arm Row – 3 sets of 10 reps each side
Bridges – 3 sets of 10 reps
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