Weight Training Plan

Hey, hey. If you haven’t yet, check out some fitness advice to help you get your booty in gear 😉

a nice booty shot....with a fruit snack stuck to my niece's rear

So this was on my mind this morning at the gym: “If you fail to plan, you plan to fail.”

When anything important comes into your life do you plan? Do you make plans for upcoming events? Of course you do! We know that planning is helpful and gets us where we want to be.

In lieu of the fitness advice, I wanted to give you all some ideas for a weight training plan and go over some of the basics of that weight training plan. Weight train for strong bone health, to shed body fat, to increase metabolism, to boost confidence, and to ward off possible chronic disease.

Weight Training Plan

the basics:

  1. Weight selection : amount of weight to be lifted. First off choose a weight that is somewhat comfortable to start off with. With each set (a group of repetitions) you should try to increase weight (but the reps will go down).
  2. Repetitions : number of times a weight is lifted. Shoot for 8-12 repetitions (reps). As the number of set increases the number of reps should decrease<—-that’s how you know you’re working hard enough.
  3. Set : a group of repetitions is a set. Try to shoot for 1-3 sets per exercise.
  4. Rest : the time spent between exercises to allow the body and muscles to breathe before the next set. Usually 30-60 seconds is recommended.
  5. Muscle groups : the targeted areas of the body that the weight exercises should work. Most common muscle groups include: quads, hamstrings, back, chest, biceps, triceps, calves, shoulders, abs.
  6. Order : the chronological order of going from muscle group to muscle group. Hit the largest muscle groups (i.e. quads) first because if those were last they’d tire out quicker than if they were first. The larger muscle groups support the smaller muscle groups (i.e. biceps) so when they’re tired the smaller groups have to work harder.

Split Body Routine

To make sure you hit all the muscle groups it can be helpful to split the body’s muscle groups up instead of doing all the muscle groups on one day.

For example:

  • Chest, back, biceps, triceps on one day
  • Quads, hamstrings, shoulders, calves, and abs on another day.

*Make sure there is always at least 24 hours of rest in between each weight training session/muscle group. This allows the small muscle tears (which happen each time we lift weights) to rebuild stronger than before. If you don’t rest in between you jeopardize that repair process and could actually hurt yourself.

Results are best seen when weights are lifted regularly 3-4x per week. More ideas and moves can be seen HERE.

Happy Lifting!

My b-fast today after some lifting:

I am on a major smoothie kick!

In the smoothie went : Kefir, choc protein powder, Greek yogurt (plain), raspberries, spinach, cinnamon. Topped with Fiber One.

What is YOUR favorite way to squeeze in lifting weights?? What parts of YOUR weight training plan are vital to your success?

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Comments

  1. caroline orien says:

    So true! If I don’t go to the gym with a plan, I end up doing a little bit of this and a little bit of that with no real work involved.

    I’d love it if you gave a sample of what weights you do for your split body muscle groups. (free weights and not teaching a class

  2. Lindsay says:

    Agreed! I def need a plan and love looking like a dork carrying my notecards to the gym! :) I like full body workouts… exercises that work multiple muscles at once!

  3. I hate to admit it but I have not planned any weight trainning to my routine yet! Thanks for the tips! I definitely need to for my weakling arms of mine.

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