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How to Start and Maintain a Weight Training Program
You should start your weight training program with both short and long term goals. Identifying goals is an important means of maintaining interest and enthusiasm for weight training. An important point is to establish realistic short-term goals that can be achieved in the first several weeks of training. Achieving these goals provides the motivation needed to continue training.
Developing an individualized Exercise Prescription
The exercise recipe for strength training has three stages: the starter phase, the slow progression phase, and the maintenance phase.
Start phase
The primary goal of the starter phase is to gradually build strength without developing undue muscle soreness or injury. This can be achieved by starting your weight training program slowly starting with light weights, a high number of repetitions, and only 2 sets per exercise. The recommended frequency of training in this phase is twice a week. The duration of this phase varies from 1 to 3 weeks, depending on your initial strength fitness level. A sedentary person can spend 3 weeks in the starter phase, while a relatively well-trained person can spend only 1 to 2 weeks.
Slow Progression Phase
This phase can last 4 to 20 weeks depending on your initial strength level and your long-term strength goal. The transition from the starter phase to the slow progress phase includes three changes in the exercise prescription: increasing the frequency of training from 2 to 3 days a week; an increase in the weight lifted and a decrease in the number of repetitions; and an increase in the number of sets performed from 2 to 3 sets.
The goal of the slow progression phase is to gradually increase muscle strength until you reach your desired level. After reaching your strength goal, your long-term goal becomes to maintain this level of strength by entering the maintenance phase of the strength training regimen.
Maintenance Phase
After reaching your strength goals, the problem now becomes, how do I maintain this strength level? The bad news is that maintaining strength will require a lifetime of weight training. Strength is lost if you don’t keep practicing. The good news is that the effort required to maintain muscle strength is less than the initial effort required to gain strength. Research has shown that only one workout per week is necessary to maintain strength.
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