In Part 1 of Your Ultimate Guide to Strength Training, you learned what strength training is, it’s benefits, ways to strength train & common terminology.
In Part 2, you learned some common myths about strength training & why they aren’t true.
In Part 3, you learned how to put together your own strength training program.
In the 4th and final part, I’ll lay out sample training programs for you!
In this article, I’m going to lay out sample 2, 3 & 4 day per week strength training routines.
Each of them are a basic framework that follow the guidelines you learned in part 3 of this guide. You’ll see that I’ve laid out how to train your body’s major movement patterns.
You’ll need to go in and add your preference of core & posture-specific exercises at the end of each workout.
Be sure to tweak the routines for your individual needs, based on your goals, injury history, training history & preferences.
The key to each of these routines is following the principle of progressive overload, which you learned about in part 1 of this article. Focus on pushing yourself to get stronger in some way every week!
A quick note on how the workouts are written – 3×6-8 means 3 sets of anywhere from 6-8 repetitions of that exercise. Be sure to refer back to part 3 of this guide to review how long you should rest & how much weight you should be using.
Thank you for reading! I hope this guide has been helpful to you & that you feel well-equipped to begin your strength training journey!
As always, if you have any questions, comments or concerns, please leave them in the comments section or reach out to me directly at jshahfitness@gmail.com or here. I will personally respond & help you however I can!
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