Base Components for a Weight Training/Muscle Building Plan

Resistance Training provides an almost endless list of benefits. In addition to preserving muscle mass and bone density, it also helps elevate metabolic rate, in turn helping us effectively burn more calories and lose unwanted body fat. Before you get started with a resistance training program, ask yourself these two questions: ▪  What types of resistance training activities do you currently participate in that you find enjoyable and feel confident you could adhere to indefinitely? ▪  Are there any forms of resistance training formats you find intriguing or interesting such as Kettlebell, Olympic weight lifting or suspension training. Use these answers to help determine the type of resistance training you want to start with. No matter what you choose, there is a basic approach to prevent you from being overwhelmed as you get started. Rather than thinking of a 60 minute resistance training workout, view that timeframe as an event involving multiple smaller workouts or micro sessions. Here’s an example of a resistance micro session: ● 6 min warm-up and balance training ● 6 minutes of lower extremity strength exercises: dumbbell squats, body weight side lunges, walkinglunges, jumping squats or squat calf raises for those who need modifications. Perform in circuit-style format. ● 6 minutes of core/abs ● 6 minutes of  upper extremity endurance exercises – push motions: chest bench press, shoulder press, triceps press (dips). Perform as circuit or superset (one exercise after another). ● 6 minutes of agility drills (moving in between cones and or agility ladder), optional. ● 6 minutes of upper extremity strength exercises – pull motions: lat pulldowns, triceps extensions, bicep curls, seated rows. Perform as a small circuit. ● 6 minutes of cool down and stretching. Here are some resistance training parameters to keep in mind: