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Your Guide to Crafting Effective Strength Training Sessions
Designing a strength training session involves considering several factors such as your training goals, your current fitness level, and the specific muscle groups you want to target. Here's a step-by-step guide to help you write a single day of strength training:
1. Determine your goals: Identify what you want to achieve through your strength training. Are you aiming for overall strength and muscle gain, specific muscle group development, or improved athletic performance? Understanding your goals will help you tailor your training program accordingly.
2. Select the movement patterns/muscle groups: Decide which movement patterns or muscle groups you want to focus on during the training session. It's common to divide training days based on different movement patterns, such as hinge or squat days or push/pull exercises. You could also program based on muscle groups such as upper body, lower body and then finishing with accessory work like quadriceps and hamstrings, or biceps and triceps.
3. Warm-up: Begin each training session with a proper warm-up to prepare your muscles and joints for the upcoming workout. Incorporate dynamic stretches, light cardio exercises, and mobility drills that target the specific muscle groups you'll be training.
4. Exercise selection: Choose exercises that effectively target the muscle groups you've identified. Consider compound exercises that engage multiple muscle groups simultaneously, as well as isolation exercises that isolate specific muscles. For example, squats, deadlifts, bench press, and pull-ups are common compound exercises, while bicep curls and tricep extensions are isolation exercises.
5. Exercise order: Once you've chosen your exercises, determine the order in which you'll perform them. Here are some common guidelines for exercise order:
a. Start with compound exercises: Begin your workout with compound exercises that involve larger muscle groups. These exercises require more energy and recruit multiple muscles, allowing you to lift heavier weights and stimulate overall strength and muscle growth.
Example: Squat, deadlift, bench press
b. Follow with isolation exercises: Once you've completed your compound exercises, move on to isolation exercises that target specific muscle groups. These exercises allow you to focus on smaller muscle groups and work on muscle imbalances or specific weaknesses.
Example: Single leg or arm exercises, hamstring drills, calf raise, biceps/triceps, core
c. Consider alternating upper and lower body exercises: If you're training multiple muscle groups in a single session, you can alternate between upper body and lower body exercises. This approach allows each muscle group to rest while you work on another, promoting balanced development and overall recovery.
d. Order based on intensity: If you're performing exercises that require maximum effort, such as heavy lifts or explosive movements, prioritize them early in your routine when your energy levels are highest. This ensures that you can perform them with proper form and intensity.
Example: Start with Power/Speed work first, then your compound lifts, then your accessory/isolation exerecises
6. Reps, sets, and rest periods: Determine the number of repetitions (reps) and sets you'll perform for each exercise. The specific rep and set ranges depend on your goals. For strength and muscle gain, lower reps (around 4-8) with higher weights are often used, while for muscular endurance, higher reps (around 10-15) with lighter weights are common. Rest periods between sets can vary from 1-3 minutes, allowing for adequate recovery.
7. Cool-down and stretching: After completing your strength training exercises, it’s ideal to finish the session with a cool-down period or static stretching. This helps reduce muscle soreness, increase flexibility, and promote recovery. This might be doing 5-10min of easy cardio, or some breathing/positional drills.
Remember, it's essential to prioritize proper form, gradually increase weights and difficulty, and listen to your body to prevent injury and promote long-term progress. If you're new to strength training or unsure about designing your own program, consulting with a certified fitness professional can provide personalized guidance based on your individual needs and abilities. Click here to book an assessment and get stated on a custom program.
Sample Full Body Session (45-60min)
Warmup: 5min cardio your choice , World’s Greatest stretch, Inchworm walkout, 90-90 Hip transition, Goblet Squat
A: Barbell Back Squat 3 x 8
B1: Alternating DB Bench Press 3 x 10-12ea
B2: Single Arm Row 3 x 10-12ea
C1: Single Leg RDL 3 x 10-12
C2: 1/2 Kneeling Pallof Press 3 x 10ea
Recovery: Lat Hang Breathing 5 breaths, Couch Stretch 90sec ea
Mobility Drills
Lower Body Exercises
Upper Body Exercises
Core Exercises
Can Anyone Write their Own Training Program?
The answer is yes, they can, as shown from above. However, let me explain several reasons why having a certified strength and conditioning coach to write a program for you is advantageous.
1. Expertise and Knowledge: Certified strength and conditioning coaches have undergone extensive education and training in the field. They possess a deep understanding of exercise science, anatomy, physiology and biomechanics. Their expertise allows them to design programs tailored to your specific needs and goals, taking into account your current fitness level, strengths, weaknesses, and any potential limitations or injuries.
2. Personalization: A certified coach can create a program that is personalized to your unique circumstances and goals. They consider factors such as your age, fitness level, body composition, health conditions, and available equipment. This personalized approach ensures that the program is both effective and safe, maximizing your results while minimizing the risk of injury.
3. Progression and Adaptation: A well-designed strength and conditioning program should incorporate progressive overload, which gradually increases the demands placed on your body over time. A certified coach understands how to structure the program to ensure ongoing progression, adjusting variables such as intensity, volume, and exercise selection. They can also adapt the program as needed, considering your progress, changing goals, or any new circumstances that may arise.
4. Correct Technique and Form: Performing exercises with proper technique and form is crucial for maximizing results and minimizing the risk of injury. A certified coach can provide guidance on the correct execution of exercises, ensuring you are using proper form and technique. They can also make necessary corrections or modifications to your technique, helping you optimize your training and prevent potential injuries.
5. Motivation and Accountability: A certified coach serves as a valuable source of motivation and accountability. They can provide ongoing support, monitor your progress, and offer feedback and encouragement. This support system helps keep you motivated, on track, and accountable to your goals, making it more likely that you will stick to the program and achieve the desired outcomes.
6. Injury Prevention: Improper training techniques or programming can increase the risk of injury. A certified coach can identify and correct any faulty movement patterns, imbalances, or weaknesses that may predispose you to injury. They can also prescribe appropriate warm-up exercises, mobility work, and injury prevention strategies to help safeguard your long-term health and well-being.
7. Time and Efficiency: Designing an effective strength and conditioning program requires knowledge, research, and careful planning. By hiring a certified coach, you save time and effort, as they have already acquired the necessary knowledge and expertise. They can efficiently create a program that aligns with your goals, allowing you to focus on executing the workouts and making progress.
While it is possible to create a basic strength and conditioning program on your own, working with a certified coach provides numerous benefits in terms of safety, effectiveness, personalization, and long-term success. Their expertise and guidance can help you optimize your training, achieve your goals, and maintain a sustainable and healthy fitness journey.