Reps, Sets, Weight? Strength Training Help!

When starting any new exercise program you should check with your doctor first, especially as you get older. Once you get the go-ahead from you physician, start slowly. The muscles in your body need to adapt to each new workload being placed on it. When starting a new strength training program, be conservative with the amount of weight you chose to lift. Go with a lighter weight and slowly work up from there. Give your body time to recover after each workout. As your body adapts and becomes stronger, you can increase the weight. If you start too heavy it could lead to a build-up of lactic acid in the muscle causing Delayed Onset Muscle Soreness (DOMS).

The American College of SportsMedicine recommends eight to 10 strength-training exercises for each major muscle group to be competed twice per week, with a weight that can be lifted eight to 12 repetitions for each exercise. This is a great starting point and depending on your health and fitness goals, maybe all you need. However if you're getting bored with you program, have more aggressive fitness goals, or just want some variety, go ahead and change it up. What works for one person may not for another. There are lots of ways you can vary a strength training program; reps, sets, weight, exercise, speed, type of equipment, exercise variations just to name a few. You can also incorporate agility drills, plyometrics, balance training, calisthenics, power exercises, etc. The sky is the limit!

Play with your workout. Find what you like. Find what works for you. Along with form and technique, those are two of the most important aspects of your workout.