A Balanced Workout
Working out at home? A good resistance training program is a well-balanced one! Volume, frequency, duration and the order in which exercises are performed can make all the difference:
- Number of exercises
Aim to perform 6-12 different exercises per resistance training session. The more exercises, the fewer sets per exercise.
- Rest or superset
Plan to rest between sets or perform supersets. Supersets are back to back exercises, alternating sets. Whatever the sequence, it must never compromise lifting form.
- Pulls vs. presses
To offset the effects of sitting for long periods, perform as many or more sets of pulling exercises compared to pushing exercises.
- Order of exercises
Include 2-6 compound exercises (multi-joint movements), then add isolation (single-joint movements) exercises after.
- Weak before strong
Train muscle groups that are less developed (or weaker) before more developed muscles. For example, if your triceps are weaker than biceps, train triceps first.
- Aim for twice weekly
A common myth in resistance training programs is that each muscle group should have a “day” dedicated to training it. Aim to train each muscle group twice per week to maximize work to recovery days.
Parks and Rec Chair.