The Weight Training Factor

Using weight training in your weekly fitness routines plays a great part in keeping your metabolism running at a higher level, burning calories, b/c muscle is active at rest.

Weight training also develops muscle strength and muscle tone, giving you that attractive appeal nicely shaped muscles give off. Plus, it also prevents our bodies from deteriorating as we get older. I bet, if more seniors did a little resistance training 2-3 days a week, they could throw aside their canes and walkers.

Designing Your Weight Training Routine

1) Choose the days you want to workout.

Total body workout 3 days/week?

Upper/Lower body workouts, 3 days/week?

Make a journal in a small notebook or develop a spreadsheet. Taking this with you to the club will allow you to make notes to help tweak the workouts as you go. It's rare you get everything perfect the first time.

2) Choose your exercises.

3) Choose your set x rep schemes

• Basic  3x10-12

• Use light weight on first set, heaviest weight on second set, then decrease a little on third set that's heavier than first set.

• Strength

• 1x10-12
• 1x5
• 1x10-12

• Quickie

• 2x10-12

  OR

• 1x10-12
• 1x5 (for strength)

First workout day is "find your max day": 

• Find your max weight for 10-12 reps or 5 reps if you're going to do a strength set.
• Increase the weight a small amount on the maxes, say 5-10 lbs more, and write these in your journal for your last week's goal to reach.
• Then work your way backwards each week, decreasing the weight amounts by 2 1/2 - 10 lbs (depending on the exercise and how large of muscle groups the exercise works) all the way back to Week 1. 
• Now you've set up a routine that keeps your body guessing and making it stronger by making it work harder each week. 
• Read these other intensity increasing ideas to get creative in planning future activity routines.

Back to Top