When starting a strength training program, it's important to choose the right resistance level. Resistances can be graded from 1 (very easy) to 10 (extremely challenging). Calibrating your own resistance allows you to customize your workout and ensure that you are working at the appropriate intensity.
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If you are just starting out, choosing a resistance level that is one notch below your current level of fitness will help you progress more easily. As you become stronger, you can increase the challenge of your workout by moving up a resistance level.
To find the right resistance for you, use these guidelines:
1. Warm up by doing light exercises before moving on to the heavier sets.
2. Begin with an easy set and work your way up in difficulty. If you need to take a break between sets, that's OK—just start again at an easier setting.
3. Add more weight as you become comfortable with the routine. Be sure to use enough weight so that lifting becomes difficult but does not cause pain or injury.
The Different Types of Strength Training Programs
1. Resistance Training Programs
Resistance training programs involve using resistance equipment, such as dumbbells or barbells, in order to work the muscles in your body. This type of program is typically recommended for those who want to develop Strength, Muscle Mass, and Endurance. Resistance training programs can also be tailored to specific goals, such as losing weight or increasing muscle definition.
2. Circuit Training Programs
Circuit training programs involve working various muscle groups together at the same time. This type of program is often more challenging than resistance training programs because it requires participants to use more energy and engage more muscle fibers. Circuit training can be useful for those who want to increase Strength, Muscle Mass, Endurance, and Cardiovascular Fitness simultaneously.
