Here’s a bit of advice from our trainer Chad Blau…
If you have reached a plateau in your workout or maybe aren’t seeing the results you desire? Here are some things you may consider adding or adjusting to your workout for those desired results.
An easy acronym to remember that can apply to many different exercise programs or routines is
F=Frequency: How often you exercise
I=Intensity: How hard you work during exercise
T= Time: How long you exercise for
T=Type: Types of exercises/activities you are doing
How to apply: Asses your fitness NEEDS and GOALS and decide exactly what you want from your workout. Then try and apply these areas based on your wants/goals.
Example. I want to get stronger, build some muscle, tone up/gain more definition.
F- Recommended frequency for resistance training is 2-3 days/week with at least one day of
recovery between training sessions.
I - The amount of weight you lift and your reps and sets determine the intensity of your
In this scenario I would recommend 6-12 repetitions per set, generally 1=3 sets per exercise
and generally between 8-10 exercises per workout.
Other recommendations for resistance training are as follows: Strength: 1-5 reps
Power: 1-5 reps
Hypertrophy 6-12 reps
Endurance: 10-15+ reps
T- How long you workout for depends on the type of workout. A total body workout may take much longer than a split routine where days/workouts can be broken into upper and lower body days, or specific body parts like chest/back, biceps/triceps. or legs/core/shoulders for example. Different personal goals will determine the amount of time one should rest between sets.
Strength: 2-6 minutes (rest between sets)
Power: 2-6 minutes
Hypertrophy: 2-5 minutes
Endurance: 30 seconds-2 minutes
T- For Cardio Exercise: Any activities that elevate your heart rate. Running, walking, jogging, cycling, swimming, dancing, sport, etc.
For Resistance Training: This includes any exercise where you are using some type of resistance (bands, dumbbells, free weights, machines, etc). Body weight exercises can also be considered a form of strength training, even though building strength will generally require more resistance.
(E)- Choosing an activity or activities you enjoy is crucial to the success you have and the results you see. It is very difficult to maintain a program or routine if you are not enjoying what you do!