How hard is Hard enough
Ever wonder where to begin strength training or maybe what to do next after doing the same routine for a while and not seeing and feeling results?
I’m going to break down a 60 minute strength training workout to the rep, set, movement selection, and cardio intensity by levels 1 to 3 for up to 4 weeks.
The exercise formats and structures below are interpretations from my studies with the National Academy of Sports Medicine, Girls Gone Strong, TACFIT, and years of personal and professional experience.
But first, what’s an exercise program?
Exercise Program; a structured plan for exercise, gauging variables including, sets, reps, weight, intensity, duration, and frequency. A standard exercise program will include adjustments or variables as it develops, including, but not limited to exercise selection, reps, sets, weight, range of motion, intensity, and density.
TLDR; if you just want to see what an exercise looks like, jump down!
How to gauge how hard to go with your workouts?
1. Identify which level you are. Have you been exercising consistently?
Level 1 = 0 to 3 months, walk or stationary bike sometimes, struggle with consistency due to busy schedule. New to exercise.
Level 2 = 3 months to 1 year, take fitness classes or go to gym for weights 2-3 times a week.
Level 3 = 1 year or more, regular strength exercises in the gym lifts weights 2-4 times a week consistently. Mostly workout independently, with a team, or coach. Does some cardio workouts too.
2. What are you already doing in the gym?
Level 1 = Has some experience lifting light weights and can do so at 8-15 reps for 2-4 sets with ability to lift 3-4 more reps. Or not lifting weights now at all.
Level 2 = Has experience lifting moderately heavy weights at 10-12 reps for 3-5 sets with room to lift 2-3 more reps.
Level 3 = Has experience lifting near maximum heavy weights at 1-5 reps for 4-6 sets with room to lift 1 more rep
3. How much time do you have to exercise?
For example, 3 hours per week over 5 days.
You’re a busy lady! You may only have 1.5 hours per week to workout. So 2 x 45 minute workouts are best. You’ll get a couple walks in during the week for cardio and are already rushing around most days. In this case, you can omit the optional HIIT cardio segment in the program example below and opt for a shorter, 15 minute warm up.
If you have multiple days to workout and you identify as level 2 or 3, you may also oscillate between levels and skills throughout the week if you have the time. For example, Monday Level 2 workout, Tuesday Level 3 workout, Friday Level 2 workout.
!There’s no cookie cutter program!, and you may need some adjustments based on your health history, current goals, and day to day availability and sensation.
Overall, a solid program should include a variety of functional and compound movement patterns like push, pull, rotate, anti-rotate, spinal extension and flexion, anti-extension and flexion, lift, hinge, squat, and carry.
How do I know which program is best for me? Sets and reps demonstrate each level in program examples below, use the level break down above, then when exercising gauge RPE. Rate of Perceived Exertion, or RPE on scale 1-10 (1 = slow paced walk - 10 = sprint and cannot speak). I usually correlate this to cardio, because it seems to be the most relatable scale with the people I work with. Some coaches and fitness trainers may do this differently, like monitor heart rate, count pulse, or correlate a ‘1’ to very easy lift and ‘10’ to maximal lift, which works fine too.
Notice in sample programs below workout variations for strength and cardio progress up to week 3 and then regress back to week 1 on week 4, for active recovery. This is to allow time for the nervous system to recover after nearly one month of consistent muscular and cellular development.
Since weight, rest time, and exercise selection are custom to you, reach out to schedule a free consultation call to see if a 4 week long training cycle may be the right fit for you.
Level 1
60 minute - Total Body Workout
Can lift weight 65-75% of max or able to do 2-3 sets of 8-10 reps with good technique
Rate of Perceived Effort (RPE) 7-8.5 on scale 1-10 (1 = slow paced walk - 10 = sprint and cannot speak)
BAHMfitWell Level 1 Sample Exercise Program
Level 2
60 Minute - Total Body Workout
Increased weight 75-85% of max and can lift 3-4 sets of 10-12 reps with option for supersets or trisets
Effort at 7.5-9 on scale 1-10 (1 = slow paced walk - 10 = sprint and cannot speak)
BAHMfitWell Level 2 Sample Exercise Program
Level 3
60 Minute - Full Body Workout
Increased weight 85-95% of max. Can lift heavy at 4-6 sets x 1-5 reps including explosiveness and power.
Effort at 8.5-9.5 on scale 1-10 (1 = slow paced walk - 10 = sprint and cannot speak)
BAHMfitWell Level 3 Sample Exercise Program
