August 7, 2009, Newsletter Issue #166: Progression and Frequency in Strength Training Programs
Tip of the Week
Progressive resistance is crucial to any women's strength-training program. Once your muscles adapt to a given exercise, you need to increase either the resistance or the number of repetitions to promote future gains. Begin with a weight that allows you to do a minimum of eight repetitions of a particular exercise. Once you are able to complete 12 repetitions with that weight, you should increase the weight by about five percent. At this point, drop back to eight repetitions with the heavier weight. Once you’ve worked up to 12 repetitions with the heavier weight, you increase it by another five percent.
The recovery process between training sessions takes at least 48 hours. Because of this, your strength -training sessions should be scheduled no more frequently than every other day. If you enjoy training more frequently, avoid hitting the same muscle group on consecutive days.
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