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How to Start and Maintain a Weight Training Program

You should start your fitness program with both short-term and long-term goals. Goal setting is an important means of maintaining interest and enthusiasm for strength training. The key point is to set realistic short-term goals that can be achieved within the first few weeks of training. Achieving these goals provides the motivation needed to continue training.

Development of an individual prescription for exercise

An exercise regimen for strength training has three phases: an initial phase, a slow progression phase, and a maintenance phase.

Start-up phase

The primary goal of the initial phase is to gradually build strength without excessive muscle soreness or injury. This can be achieved by starting your weight training program slowly with light weights, high reps 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 fitness. A sedentary person can spend 3 weeks in the initial phase, while a relatively well-trained person can only spend 1-2 weeks.

Phase of slow progression

This phase can last from 4 to 20 weeks depending on your starting strength level and your long term strength goal. The transition from the initial phase to the slow progression phase involves three changes in the exercise prescription: increasing the frequency of training from 2 to 3 days a week; increasing the amount of weight lifted and decreasing the number of repetitions; and increasing 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 the desired level. After reaching your strength goal, your long-term goal becomes maintaining that level of strength by entering the maintenance phase of your strength training regimen.

Maintenance phase

After reaching your strength goals, the problem now becomes how do I maintain this level of strength? The bad news is that maintaining strength will require a lifetime of strength training. Strength is lost if you don’t keep exercising. 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 just one workout per week is enough to maintain strength.

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