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How to programme a resistance training programme

For continued results, a resistance training programme should be revised with changes to training variables every six to 10 weeks. However, there are certain principles to follow when making these changes:

  • Do not change more than one or two variables at a time, and
  • After every programme that you complete, change the routine for continued results.

The average fitness programme lasts for 12 weeks. This can be used to become fit and train for PARE (Physical Abilities Requirement Evaluation). Participating in this programme will enhance your ability to meet the PARE requirement but is not a guarantee of success. Results will differ from one participant to another. Other programmes can be developed by a personal trainer in your community to best meet your personal needs.

After completing this 12-week programme discuss with your personal trainer which components may be changed in order to get continued results. During each exercise exhale on effort. For optimal results you should be doing this programme between two and four days a week.

Exercises to add into your 12-week resistance training programme

Here are four exercises that you can add into your 12-week resistance training programme.

Dumbbell swing

The objective of this exercise is power.

Keep your head up (eyes forward), back straight and abs engaged (tight). Hold a dumbbell with both hands and in between your legs to start. Using your legs and your torso keep your arms straight and swing the weight up above your head. Allow the dumbbell to return to the initial position in a controlled manner and repeat the exercise.

You should be doing between two and three sets. In addition, you should be aiming for 10 reps and when you can go over 10 you should be increasing the weight.

One leg split squat with dumbbell

The objective of this exercise is single leg work.

Perform a squat with one foot on the floor and the other on a bench. Maintain your back in a straight position as well as your abs engaged (tight). Your head needs to be in neutral and you need to look forward. Hold a dumbbell in each hand.

Aim for between two and three sets and 10 reps on each side. Increase the weight when you get beyond 10 reps.

Chin-ups medium grip

The objective of the chin-ups medium grip is upper body vertical pull.

Using a suspended bar, pull up your body weight until your chin slightly goes beyond the bar. Keep your abdominal muscles engaged and your trunk rigid during the exercise.

Do between two and three sets. Aim for five reps but if you can do more, go for it! If you need assistance, you can use any one of these methods:

  • Elastic
  • Partner assistance
  • Jumping chin-up
  • A pull-up assistance device like a Gravitron
  • A step-up with a bench and lower yourself in a controlled manner.

Dumbbell bench press

The objective of the dumbbell bench press is an upper-body horizontal push.

Keep your abdominals engaged and your back flat on the bench. Hold the dumbbells and then lower the weight until your elbows reach a 90-degree angle. During the exercise make sure that you keep your forearms perpendicular to the ground. Return to the starting position and repeat.

There are loads more exercises which you can add to your 12-week programme.

Contact Trifocus Fitness Academy

To learn about these, you should hire a personal trainer. If you want to become a personal trainer yourself, we recommend that you do our Personal Training Diploma. For more information, please follow this link.

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