A good strength program will improve the movement or movements at hand. A good strength program will groove movement on the main lifts through appropriate weights and reps. If the weights prescribed in the program are pulling you out of position for the majority of your reps, they are too heavy.
How do you structure a strength training program?
- Create realistic expectations. The most effective strength training programs include quantifiable goals that you can clearly evaluate.
- Write it down.
- Play with tempos.
- Fuel with food.
- Recover, recover, recover.
What should a strength training program begin with?
You want to start with a weight that you can lift 10 to 15 times with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more. Gradually increase the weight. When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent.