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Section
LAB 4.3
Date
Designing and Monitoring a Strength Training Program
:·rgoals. List goals for your strength training program. Your goals can be specific or genera: shon or long term. ln
'1e first section, include specific, measurable goals that you can use to rrack the progress of )OUT fitness program .
:hese goals might be things like raising your upper-body muscular strength rating from fau l v .:ood or heing able to
mplete 10 repetitions of a lat pull with 125 pounds of resistance. In the second section, mc1t..de long-term and
More qualitati ve goals, such as improvi ng self-confidence and reducing yo ur risk for back pain.
''"~ecific
Goals: Current Status
Final Goals
Other goals:
::'loose exercises. Based on your goals, choose 8-10 exercises to perform during each weight training session. lf your
_'1al is general training for wellness, use one of the sample programs in Figure 4.4 (p. 104) and on pp. 115-126. List
our exercises and the muscles they develop in the program plan.
'=·equency: Choose the number of training sessions per week. Work out at least 2 nonconsecutive days per week. Indicate
ae days you will train on your program plan; be sure to include days of rest to allow your body to recover.
- -:ensity: Choose starting weights. Experiment with different amounts of weight until you settle on a good starting
e1ght, one that you can Lift easily for 10-12 repetitions. As you progress in your program, add more weight. Fill in
ie starting weight for each exercise on the program plan.
-me: Choose a sta rling nLtmber of sets and repetitions. Include at least 1 set of 8-12 repetitions of each exercise. (When
0u add weight, you may ha\'e to decrease the number of repetitions slightly until your muscles adapt to the heavier
.:ad.) lf your program is focusing on strength alone \·our sets can contain fe"·er repetitions using a hea\ier load. If
ou are over approximately age 50-60. your sets should com.am more repe1..::..ons _('-!5 asmg a hghter load. Fill
-: the starting number of sets and repetitions of each exerciSe on Lile prognm ?::an.
.onitor your progress. Use the workout card on the next page to mmmor} o_r pr~es:; .: _ ~eights, sets, and repetitions. (A more extensive series of logs is mcluded m ~ ~ailv ?~ a:"!mal
Program Plan for Weight Training
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Muscle(s)
Developed
Frequency (check .1)
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w Th F Sa Su
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Weight (lb)
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Repetmcn:
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Sets
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Lab 4.3 Designing and Monitoring a StrcngLh Training Program
139
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