Simple Guidelines for Effective Weight Training

This is Part 2 of a 2 Part article. 

What is weight training? - Machine or free weight implements that are pushed, pulled or lifted for the isolation of specific muscle groups. Machine exercises generally have a pre-set range of motion and require less balance and control so learning is faster. Free weights (dumbbell, barbells) are usually more advanced forms of training where virtually any movement can be done for overall development.

Fundamental Guidelines

• Frequency - 2 to 6 times per week
• Duration - 20 to 130 minutes
• 1RM - One repetition with maximum weight
• Intensity - Relationship of weight used to your maximum strength level
• Volume - Number of sets and repetitions performed

Intensity and Volume Guidelines

Phase Sets Reps Intensity of 1-Rep-Max (1RM) Endurance 2-4 15+ 50% or less Hypertrophy 3-5 8-12 60% to 70% Base Strength 3-5 6-8 70% to 80% Strength and Power 3-6 4-6 80% to 90% Max Power and Strength 3-6 1-3 90% to 100%

Each Phase of training has a corresponding intensity and volume range. Training for endurance is much different than training for maximum power! You should spend the most time in the phase of training that most closely matches your goals. However, you will always want to spend some time in the other phases of training so that your progress doesn't stagnate from a lack of variation. This is what periodization is all about! All Fitrex.com programs will follow a specific periodization ,map, depending upon the emphasis of the program that you choose!

Dan Wirth M.A., C.S.C.S.

Fitness Director (Fitrex.com)

Director of Strength and Conditioning

The University of Arizona

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