The Best Weight Program for your Goals

Going in to the gym and throwing around some weights isn't enough to get you the physique you want. A weight training program has to be structured and designed to suit your body type, abilities and goals.

Here are Three Types of Programs for Different Goals.

1. Beginner.

If you're new to lifting weights, the best way to start is with a straight set, full body program. A straight set starts with with larger muscle groups (chest, back, glutes) and moves down to the smaller ones (shoulders, biceps, calves) while only preforming 1-2 sets per exercise. Choose a weight that tires out your muscles at 12-15 reps. This weight amount will build a solid foundation for heavier weights in the future and will also screen for underlying injuries.

2. Building Muscle

If you want to put on serious muscle you have to do some serious lifting. Muscle doesn't come easy and any building program works best with a very clean diet consisting of lean proteins and complex carbohydrates. A muscle building program should have a variety of reps, anywhere from 5-12 and 2-4 sets. Switch up program variety from a 3 day split (ex: chest, triceps and shoulders) to just upper or lower body workouts. As long as you are lifting hard and allowing a full recovery in between sets (approx 1-3 mins) you will be buying bigger shirts in no time.

3. Weight Loss

Lifting for weight loss is very beneficial because adding muscle burns more calories overall during the day. In addition to weight loss from diet and cardio exercise, lifting weights will tone out your muscles, to allow all of the hard work to shine through. A great weight loss weight program is circuit training or upper/lower programs. These programs keep the blood moving back and forth throughout the body and keep the heart rate elevated. An easy circuit is completing a straight set program 2 or 3 times using weights that fatigue your muscles at 12-15 reps. For upper lower keep switching between an upper body exercise and then a lower one, only resting when you have to. It's also advisable to add in compound exercises that work more than one muscle at a time like step ups + bicep curls and lunges + overhead tricep extensions. Just remember to work with largest to smallest muscles.

If you would like any program suggestions feel free to e mail me anytime, kaleenatrainer@gmail.com

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