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As mentioned earlier, strength training is a very important element of exercises and fitness. Yet, how much weight you lift, how many repetitions, how many sets you need, and how long your rest periods are vary on your training goals. For some students, weight lifting will be a completely new experience. This page is designed to help you start a resistance training plan that are geared towards three different goals that include strength training, body-building, and endurance lifting or "toning." |
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The goal of strength training is to increase your strength. This means being able to lift heavier weights during the course of your weight training regimen. It is important to remember that although you may be increasing your strength that you may not have as much muscle hypertrophy, meaning "get as big." However, this individual who is interested in improving their strength will lift heavier weights than the men or women who are going for muscle size and not strength. The following recommendations for sets, repetitions, and rest periods are recommended by the American College of Sports Medicine: Sets:2-6 Reps: 6 or fewer Rest Period Length: 2-5 minutes |
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If you are into size and "getting your swell on", then a basic body building regimen is the program for you! For individuals interested in increasing their muscular size, but not necessarily their strength, it is important to remember that lifting heavier weights will not necessarily increase your size, and instead focus on your higher number of reps, fewer sets, and shorter rest periods.The following recommendations for sets, repetitions, and rest periods are recommended by the American College of Sports Medicine: Sets:3-5 Reps: 6 to 12 Rest Period Length: 30 seconds to 1.5 minutes |
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If your goal is to simply tone your muscles, or to work on your muscular endurance, there is unique style of lifting designed for these goals. With this type of training program, it is important to remember that you will be lifting lighter weights but with higher repetitions as well as shorter rest periods than both body builders as well as strength trainers.The following recommendations for sets, repetitions, and rest periods are recommended by the American College of Sports Medicine: Sets:2-3 Reps: 12 or higher Rest Period Length: 30 seconds to 1.5 minutes |
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