Ever wondered where to begin when putting together a strength workout? Make sure to look no further for here is your opportunity to learn a few training essentials the pros use to create a complete, strength focused workout program design for in home use. By incorporating the following variables into any strength program, You will be well on our way to the functionally sound, rock-hard body, you in fact desire.

Keep in mind, the value of hiring a certified trainer to help you develop a program that fits not only your needs, but also your current fitness level is highly recommended and should not be overlooked. The assessment alone from your personal trainer may highlight physical needs you did not even know existed. In the meantime, you are able to use the basics concepts and sample exercises below to kick start your strength program into high gear.

FREQUENCY- each major muscle group should be trained 2-3 times per week. This would mean splitting 2-3 sessions if you were doing a total body workout, or 4-6 sessions if you were splitting up body parts. *Note: you can combine split days with total body days during the week if your schedule will not permit 2-3 alternating days during the week.

INTENSITY- select a weight (resistance band, dumbbell, medicine ball, bodyweight, body bars, etc.) that’ll challenge your muscles and fatigue them somewhere between 8-12 repetitions. If your goals are to improve muscle endurance, or if you are recovering from and injury use a higher number of repetitions (12 ore more). If you are looking to improve strength, power, and functional capacity of the muscle group then stay within the 8-12 rep range. You may perform 1-3 sets of each repetition you choose.

REST- be certain to rest at least 30 seconds between sets, unless you are super-setting with another exercise. In this case, keep the time between exercises as short as possible. Rest periods lasting longer than 2 minutes are generally reserved for power, resistance training, and maximal lifts. Also, give each muscle group at least 48 hours of rest between sessions.

EXERCISE SELECTION- choose one exercise that’ll work every muscle/muscle group in the body. Total body programs should include at least 8-10 exercises, while split routines should have at least one exercise for each muscle group. Be sure to work the biggest to the smallest muscle groups, with the core exercises for abdominals, low back, and torso last (work legs, hips, chest, back, shoulders, arms, abs, low back, and rotational movements).

VARIETY- change your program at least every 4-6 weeks to keep muscles from working in the same path of motion, and to prevent overuse injuries from occurring. The more experience you have with resistance training the more you ought to change things up, possibly even during the workout weeks. Also, incorporate new types of equipment such as balls, bands, wobble discs, or other tools to help keep things fresh. Don’t forget that progressive overload is what the musculoskeletal system needs in order to make new gains and improve fitness goals.

You can use the following sample strength exercise programs to get started during your first 4-6 weeks:

SAMPLE TOTAL BODY: 8 exercises 2 sets of 8-12 repetitions, resting 45 seconds between sets, perform on M, W, F

1. Stability Ball Dumbbell Wall Squat- for legs and hips

2. Stability Ball Dumbbell Chest Press- for chest, arms, shoulders

3. Seated Row with Tubing- for back and arms

4. Seated Dumbbell Shoulder Press- for shoulders and arms

5. Seated Dumbbell Biceps Curl- for front of arms

6. Dumbbell Triceps Kickback- for back of arms

7. Ball Trunk Curl- for trunk flexors

8. Ball Trunk Extensions- for trunk extensors

SAMPLE UPPER BODY: 6 exercises performed 2 days per week, alternating with 1 total body, or 1 lower body session. 2 sets of 8-12 reps, super-setting where noted and resting 45 seconds between, sets and/or super-sets

1. Stability Ball Chest Press (superset with • 2)- for chest, shoulders and arms

2. Tubing Lat Pulldown- for back and arms

3. Plank Push-Ups on Pair of Wobble Discs (superset with • 4)- for chest, shoulders, arms and torso stabilizers

4. Tubing Standing Row- for back and arms

5. Standing Tubing Biceps Curl (superset with #6)- for front of arms

6. Overhead Triceps Extension with tubing- for back of arms

SAMPLE LOWER BODY: 8 exercises to work the lower body and core. 2 sets of 8-12 reps, super-setting where noted and resting 45 seconds between sets and/or supersets

1. Side Lunges with Medicine Ball- for hips and legs

2. Leg Extension with Tubing (superset with • 3)- for leg extensors/front of thigh

3. Stability Ball Leg Curl- for leg flexors/back of thigh

4. Dumbbell Standing Calf Raises (superset with • 5)- for ankles and lower leg

5. Step Ups to Platform (bench)- for hips and legs

6. Trunk Curl on Ball (superset with #7)- for trunk flexors/front of torso

7. Side-lying Trunk Curl on Ball- for trunk lateral flexors/sides of torso

8. Back Extension on Ball- for trunk extensors/back of torso

Follow the basics of strength program design, use one of our sample get started programs, be diligent with your workouts and You will see great causes as little as 4-6 weeks! Tubing, stability balls, wobble discs, small dumbbells, and wobble discs are easily stored, easily used, portable, and inexpensive. This small set of equipment can provide you the ability to perform hundreds of different exercises. Throw in a jump rope and you are set with a complete home exercise or travel exercise kit selection.