Recommendations

Frequency: This is how many times per week you should aim to do some form of strength training. Note that for strength training, it is important to not work the same muscle groups two days in a row. Muscles need the time to recover and rebuild stronger between sessions when muscular fatigue is reached.

• 2-3 times per week, allowing at least 48 hours of time between working the same muscle groups

Intensity: Whether your goal is muscular strength or muscular endurance, working the muscles to fatigue is part of that goal. Typically we want to reach fatigue within the following number of sets and reps, however, there are many variations on the number of set and reps you may want to achieve. Speaking with a fitness instructor is a good way to determine what is best for you and your fitness level.

• 2-3 sets, 8-12 repetitions at 70-80% of a 1 rep maximum*

*We don’t normally test general population individuals on a 1 rep maximum, so if you aren’t sure if you are lifting with enough resistance, use your perceived exertion. If it feels like you are lifting like an 8 out of 10 difficulty (with 0 being no effort and 10 being the hardest effort you can put forth), then you are in the right range.

Time: We can’t really put a time component with strength training. Those who have more experience and higher levels of fitness may be able to work through their program faster, although they may choose to work out for a longer time period. The important factor to consider is what you are doing in the time you do have. Start working with the larger muscle groups first (like squats, lunges, rows, presses), then toward the end of your work out, you can work through the smaller muscle groups (biceps and triceps). A fitness instructor can guide you though this.

• It may take 60-80 minutes total time per week, but this depends on many factors. 

Type: There are many types and ways to strength train! Fixed motion machines, cables, free weights, suspension training, air balls, tubing, body weight, medicine balls, slide boards… No matter what is available and what you may choose to use, always work the larger muscle groups first! Many exercises like squats, deadlifts, rows, and presses work multiple muscle groups at a time. This can provide more benefit than isolating certain specific muscles, although sometimes certain individuals may need to work on specific weaknesses. Fitness faculty can help determine what you need.

• Large muscle groups first, then smaller muscle groups