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Beginning Resistance Program: Build Strength

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Try to achieve muscle balance. When performing resistance training, remember it is important to target all of the major muscle groups. Many individuals like to focus on one particular muscle but this can cause muscle imbalance and may even lead to injury.

Vary your work out and the intensity of your program. There are so many options when it comes to resistance training that the combinations are endless! Below is just one example of a beginning program but by no means do you have to limit yourself to this. Remember that your muscle needs to feel fatigued at the end of the set in order for you to be properly challenging yourself. You may need to add reps or resistance to make this happen.

Muscle Group	Intensity	Sets**	Reps	Days per Week
Glutes	Moderate to High*	1	8-12	2
Front of the Thigh (Quadriceps)	Moderate to High*	1	8-12	2
Back of the Thigh (Hamstrings)	Moderate to High*	1	8-12	2
Chest	Moderate to High*	1	8-12	2
Upper Back	Moderate to High*	1	8-12	2
Shoulder	Moderate to High*	1	8-12	2
Abdominals	Moderate to High*	1	8-12	2
Low Back	Moderate to High*	1	8-12	2

*Select a weight or resistance where it would be difficult to do more than 8-12 repetitions without help
**After several weeks, progressing to 2 to 3 sets may be more effective for strength development.

Workout Tip:
How your program looks is going to largely depend upon your likes, your abilities and what you have available to you. In weeks 2 and 3, you might try adding an additional set. In week 4, you could add one or two additional repetitions.