Choose Your Perfect Strength Training Program: Our Top Five Picks

 A well-balanced and effective workout plan is essential for staying consistent and achieving fitness goals. It can be challenging to create a weekly plan that works for everyone, but there are general guidelines that can give you a good start. In collaboration with four experts, SELF has put together a report that outlines a balanced and effective weekly workout plan for any fitness level. Here's what experts suggest:

Workout Frequency

The frequency of your workout depends on your current fitness level. According to Noam Tamir, CSCS, founder and CEO of TS Fitness in New York City, those who are new to exercise can see physical results from one day a week.

 But for those who have been working out multiple times a week, four to five days a week can improve or maintain fitness. ACE-certified trainer Sivan Fagan recommends starting with two workouts a week if you're new to exercise and gradually increasing the number of days.

Making Exercise a Habit

Consistency is key when turning exercise into a habit. Exercise should become a part of your lifestyle, so it's important to be mindful of when and how to work out. Keith Hodges, founder of Mind in Muscle Coaching in Los Angeles, suggests building a social group around fitness to help exercise become a consistent part of your routine. Setting achievable goals and matching your workout time with your energy levels can further help you stick with a consistent plan.

Workout Routine

A well-rounded workout routine should include both strength training and cardio. If you're working out five days per week and focusing on both cardio and muscle gain, trying three days of strength training, two days of cardio, and two days of rest might work. If you're aiming for four days per week, it's crucial to prioritize either muscle gain or endurance. By cutting a cardio or strength day each week, you can switch up your routine and keep it fresh.

In summary, a balanced and effective weekly workout plan depends on many factors, such as your fitness level, health status, goals, and schedule preferences. However, by following the general guidelines outlined above, you can build a consistently effective and achievable workout routine.


1. Starting Strength- A classic beginner strength program that focuses on basic barbell lifts with linear progression. It emphasizes squatting, deadlifting, bench pressing, and overhead pressing to build a solid foundation of strength.

2. StrongLifts 5x5- Another popular beginner program that centers around five big lifts: squat, bench press, deadlift, overhead press, and barbell row. The program is designed to increase strength and muscle mass through progressive overload.

3. Wendler 5/3/1- An intermediate program that uses four main lifts- squat, deadlift, bench press, and overhead press- and cycles through different intensities and volumes over four weeks. The program focuses on long-term progress and incorporates assistance work to address weak points.

4. Jim Stoppani's Shortcut to Size- A 12-week program aimed at building muscle and strength through traditional bodybuilding and strength-training principles. The program includes compound lifts along with isolation exercises and emphasizes progressive overload and proper nutrition.

5. Westside Barbell Conjugate Method- A program designed for advanced lifters that emphasize rotating exercises and varying intensity and volume to avoid plateaus and constantly challenge the body. The program includes max effort days, dynamic effort days, and accessory work to address weak points and improve overall strength.

No comments

Note: Only a member of this blog may post a comment.

Powered by Blogger.